Reach Functional Fitness
Functional TrainingYou're a dad. You're busy. We understand. But, that doesn't mean you have to have a dad bod and lose your ability to perform and play with your kids.
Our busy dad program brings something new to the functional training world. Why? It's tailored to the functional needs of dads. You need to be able to run, hike, jump, and crawl with your kids. You need to model for your children what a strong, capable dad looks like. Well, here's your program.
There are three days of functional strength and conditioning work, but we have taken it a step further: included nightly mobility work.
You can train everyday, but if you don't work on your mobility and flexibility, you won't be able to jump on the trampoline, crawl on the ground, and chase your kids without fear of getting hurt. So, take the time to work on yourself in the evenings. You and your children will be glad you did.
Program Series 1 Specs:
Skill Level – Beginner to intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball.
Focus – General Physical Preparedness
Training Days per Week – 3, with 2 optional mobility days.
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 1 Movement, Strength, and Conditioning:
Bear Crawl 2x20m
Spiderman Crawl 2x20m
Alternating Lateral Gorilla Hop 2x10
Lat Pulldown 3x12
Deadlift x15, 15, 12, 10, 8
8 Minute EMOM
4 Manmakers
Excerpt from Day 5 Functionality, Strength, and Conditioning:
Turkish Get-Up 4x6
Bench Press x15, 15, 12, 10, 8
Run Carry Throw Circuit - 4 Rounds:
400m Run
50m DB Farmers Carry
10 Wall Balls
Features
3 sessions per week
Must use App app to view and log training
Program Training
Warmup
A
Complete 2 Rounds of the Following: Dowel Passthrough x10 Alternating Lunges x20 Push-Up x10 Pull-Up x5
B1
Bear Crawl
2 x 20
B2
Spiderman Crawl
2 x 10
B3
Alternating Lateral Gorilla Hop
2 x 10
C
Deadlift
15, 15, 12, 10, 8
D
Lat Pulldown
3 x 12
E
Barbell Bicep Curl
15, 12, 10, 8
Conditioning
F
Manmaker EMOM 4x8
8 Minute EMOM Manmaker x4 *Use 15-30lbs DBs. Perform 2-4 reps every minute on the minute for 8 minutes. Do no more than 4 reps per minute. Track your number of reps the total of all 8 minutes.
Post Workout Stretch
G
Perform Each Stretch for 20-30sec: Thread Needle Modified Pigeon or Pigeon Prone Shoulder Kneeling Hamstring Couch
Recovery
A
Nightly Mobility Routine 1
Complete every stretch as 2 sets of 30 seconds. 1) Couch Stretch 2) Seated Straddle Stretch 3) Thread the Needle 4) Modified Pigeon 5) Frog Stretch 6) Lats and Pecs Stretch - use a door frame; this is two separate stretches. 7) Kneeling Hamstring Stretch 8) Prone Shoulder Stretch 9) Lying Active Thoracic Spine Rotation
Warmup
A
Perform 2 Rounds of the Following: Dowel Passthrough x10 Alternating Lunges x20 Box Step-Ups x5/leg Overhead Squat w/PVC x10
B
Back Squat
15, 15, 12, 10, 8
C
Lateral Lunge to DB Curl and Press
3 x 5
D
DB Reverse Lunge
3 x 10
Endurance, Strength, and Stability Circuit
E
10 Rounds: Sandbag Carry and KB Suitcase Carry x50m (switch arms half way) Push-ups x5 Rest 30 Seconds. *Throw tomahawk bag over one shoulder, squat down and pick up the KB, walk 25m. Switch sandbag to other shoulder and switch KB to the other hand. You may add a weighted vest, if desired.
Post Workout Stretch
F
Perform Each Stretch for 20-30sec: Modified Pigeon or Pigeon Kneeling Hamstring Couch Thread Needle Modified Lat Front Delt and Pec
Recovery
A
Nightly Mobility Routine 1
Complete every stretch as 2 sets of 30 seconds. 1) Couch Stretch 2) Seated Straddle Stretch 3) Thread the Needle 4) Modified Pigeon 5) Frog Stretch 6) Lats and Pecs Stretch - use a door frame; this is two separate stretches. 7) Kneeling Hamstring Stretch 8) Prone Shoulder Stretch 9) Lying Active Thoracic Spine Rotation
Warmup
A
Perform 2 Rounds of the Following: Dowel Passthrough x10 Alternating Lunges x20 Push-Up x10 DB Arnold Press x5 @light weight
B
Turkish Get Up
3 x 5
C
DB Thruster
3 x 10
D
Bench Press
15, 15, 12, 10, 8
E
Tricep Pushdown
15, 12, 10, 8
Run, Carry, Throw Circuit
F
3 Rounds: 400m Run 50m DB Farmer's Carry 10 Wall Balls @10-20lbs *Record time.
Post Workout Stretch
G
Perform Each Stretch for 20-30sec: Thread Needle Prone Shoulder Modified Lat Kneeling Hamstring Modified Pigeon or Pigeon Couch
Recovery
A
Nightly Mobility Routine 1
Complete every stretch as 2 sets of 30 seconds. 1) Couch Stretch 2) Seated Straddle Stretch 3) Thread the Needle 4) Modified Pigeon 5) Frog Stretch 6) Lats and Pecs Stretch - use a door frame; this is two separate stretches. 7) Kneeling Hamstring Stretch 8) Prone Shoulder Stretch 9) Lying Active Thoracic Spine Rotation
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
