Tuesday, May 24th, 2022

Nitric Oxide Release Basics Training (Live Zoom Class at 10:15a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

Warm-up 3-5 minute mobility, breathing, balance & bloodflow.

A. 2 Sets with 20-30 sec of the following: 

Hip Circles 

Toe Touch 

Half Squat with Front Raise 

Shoulder Circles - each direction 

Step Jack 

Mobility (Side Stretch, Hip Flexor Opener, Windmill) 

B. 2-3 Sets with 20-30 sec of the following with 10-15 sec b/w each: 

Left arm Stagger Stance OH Press or Seated Z Press 

Side Step Arm Swing or Star Step-over 

Right arm Stagger Stance OH Press or Seated Z Press 

Squat Practice 

Mobility (BTBFF/Hinge Stretch or Down Dog, Tricep Side Bend, Seated Spinal Twist) 

Cool Down or Transition StretchCool Down or Transition Stretch

Nitric Oxide Release Training (Live Zoom Class at 10:45a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets: 

30-60 sec Stretch - Low Back, T-Spine 

40 sec Left Side Plank Clamshell 

30 sec Hollow Body or Tuck-up 

40 sec Right Side Plank Clamshell 

30-60 sec Stretch - Low Back, T-Spine 

B. 3 Sets 10-20 sec b/w each: 

30 sec Push-up or Plank 

30 sec Alternating Knee to Elbow 

30 sec Burpee 

30 sec Shoulder to Overhead 

30 sec Rest/Stretch

Cool Down Stretch

Masters Training Group

Wrist Warm-up/Foam Roll 

With B3 Bands for A & B as able:

A. 3 x 

Run/Row 600m

Single-arm DB Press x 6/arm

Glute Bridge or Box Hamstring Curl x 12

QTR/ZB x 5-10/arm 

Rest/Stretch 60 sec

B. Strict Press: 5-5-3-3-3; rest/stretch 2 min

C. 3 Rounds for time @ moderate effort:

500m Row or 400m Run

15 Dual KB Deadlift - moderate

10 Push-up