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 Specs:
Skill Level – Beginner to intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, Ski Trainer, Row Machine, weighted vest.
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 Strength and Stability:
Deadlift 3x5
DB Bench Press 3x5
(superset)
Meadows Row 2x10
Single Arm MB Push 2x10
Turkish Get Up 3x5
Excerpt from Day 3 Muscular Endurance:
15-10-5
Calories Ski Trainer
Wall Balls
Features3 sessions per week
Must use App app to view and log training
Program Training
Warmup
A
Complete 2 Rounds of the Following: Quadruped T Spine Rotation x5/side Push-Up x10 Reverse Lunge with Reach and Twist x3/side Half Kneeling Banded Shoulder Press x10/side
B
Deadlift
3 x 5
C
DB Bench Press
5 x 5
D1
Meadows Row
3 x 10
D2
Single Arm MB Push-Up
3 x 10
E1
Bulgarian Split Squat
3 x 7
E2
Standing Arnold Press
3 x 7
F
Turkish Get Up
2 x 10
Post Workout Stretch
G
Perform Each Stretch for 20-30sec: Thread Needle Prone Shoulder Pigeon or Modified Pigeon Kneeling Hamstring Lats and Pecs
Conditioning
A
Nightly Mobility Routine 2
Perform every movement for 2 sets of 30 seconds: 1) Pigeon Pose 2) Downward Dog 3) Cat and Camel *hold each pose 15 switch to the next 4) Cobra Pose 5) Deep Squat Hold 6) Extended Arm Lizard 7) Thread Needle Stretch
A
Light Jog
1 x 5:00
Functional Movement Circuit
B
4 Rounds: Push-ups x10 Bear Crawl x25 yards Russian KB Swing x10 @35-70lbs Air Squat x25 Walking Lunge x25 yards Hanging Knee Raise x15 Pull-Ups x5 *Wear a weighted vest, if bodyweight is too easy. Rest 60sec between rounds.
Ski & Wall Ball Metcon
C
15-10-5 SkiErg Calories Wall Ball *Perform 15 calories on ski, then 15 wall ball, then 10 cal/reps of both, then 5 cal/reps of both. Record time.
Post Workout Stretch
D
Perform Each Stretch for 20-30sec: Pigeon or Modified Pigeon Kneeling Hamstring Prone Shoulder Couch Modified Lat Tricep
Conditioning
A
Nightly Mobility Routine 2
Perform every movement for 2 sets of 30 seconds: 1) Pigeon Pose 2) Downward Dog 3) Cat and Camel *hold each pose 15 switch to the next 4) Cobra Pose 5) Deep Squat Hold 6) Extended Arm Lizard 7) Thread Needle Stretch
Warmup
A
Complete 2 Rounds of the Following: Push-Ups x10 Alternating Arnold Press x5/arm @10-15lbs Reverse Lunge with Reach and Twist x5/side Air Squat x10
B
Floor Press
3 x 5
C
Pause Back Squat
4 x 6
D
Single Arm KB Thruster
3 x 10
E1
Tricep Pushdown
3 x 15
E2
High Angle Rope Supinated Hammer Curl
3 x 15
Row & Waiter Carry Metcon
F
4 Rounds for Time: 500m Row 50yds Bottoms Up KB Carry (switch arms half way) @18-26lbs *Record time.
Post Workout Stretch
G
Perform Each Stretch for 20-30sec: Lats and Pecs Thread Needle Prone Shoulder Pigeon or Modified Pigeon Kneeling Hamstring Couch
Conditioning
A
Nightly Mobility Routine 2
Perform every movement for 2 sets of 30 seconds: 1) Pigeon Pose 2) Downward Dog 3) Cat and Camel *hold each pose 15 switch to the next 4) Cobra Pose 5) Deep Squat Hold 6) Extended Arm Lizard 7) Thread Needle Stretch
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
