Reach Functional Fitness
Functional TrainingThe Stability, Strength, and Stamina Program is ideal for those stuck in rut with their training or for someone wanting to work on some of their weaknesses - most notably stability and stamina.
Most individuals have strength training in their program, but few truly work on their stability and endurance. This program utilizes unique movements and supersets to help strengthen the body's weaknesses and build a strong, stable core.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Treadmill Work
1 x 5:00
Warmup
B
2 Rounds: Butterfly Sit-Ups x15 Bicycle Crunches x30 DB Reverse Lunge DB Curl x8 Jump Squat x8 5-10-5 Drill x2
C
Barbell Hip Thrust
3 x 12
D1
Bench Press
3 x 12
D2
Spiderman Push-up
3 x 12
E1
DB Floor Press
3 x 12
E2
Single Leg One Arm Cable Press
3 x 8
F1
Shoulder Press
3 x 12
F2
Half Kneeling Single Arm DB Shoulder Press
3 x 8
G
Ring Dips Feet on Floor
Recovery
H
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
A
Air Bike
1 x 5:00
Warmup
B
2 Rounds: GHD Sit-Ups x15 Superman x20 Single Leg RDL to PNF x8/per side Spilt Jumps x16
C1
Back Squat
3 x 10
C2
Single Leg Squat Touchdown
3 x 8
D1
Alternating Step Ups
3 x 6
D2
Transverse Step Up to Balance
3 x 8
E1
Banded Pull-Throughs
3 x 12
E2
Single Leg Glute Bridge
3 x 8
F
Calf Raise
Recovery
G
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
A
Treadmill Work
1 x 5:00
Warmup
B
2 Rounds: Pilates Roll Up x6 Stability Ball Knee Tucks x12 Lateral Lunge to DB Curl and Press x 4/per side Broad Jumps x5 Ladder Hop Scotch Left/Right Legs x1/per leg
C1
Pull-Up
C2
Half-Kneeling Single-Arm Lat Pulldown
3 x 8
D1
Bent Over Row
3 x 12
D2
KB One Leg One Arm Row
3 x 8
E1
Rope Face Pull
3 x 12
E2
Cable External Rotation
3 x 8
F
21s DB Bicep Curl
2 x 21
Recovery
G
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
A
Air Bike
1 x 3:00
Air Bike HIIT
B
10 Minutes - 30 Seconds fast, 30 seconds slow
Conditioning
C
KB HIRT 10
KB HIRT 10 10 Rounds EMOM Russian KB Swing x10 *Use a heavy KB. Perform 10 reps every minute on the minute for 10 minutes.
Recovery
D
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
