Reach Functional Fitness

Strength & Conditioning, Other
Coach
Taylor Haney

Features
5 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 9-week program
Sunday
Agility, HIT, & Accessory Strength

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B1

Shuttle Run

3 x 8 @ 10

B2

Single Arm Lateral Chest Pass

3 x 4 @ 8 lb

C1

Air Bike

5 x 5

C2

Alternating Ball Slams

5 x 10 @ 8 lb

C3

KB Plank Pull Across

5 x 10 @ 26 lb

D1

Lateral Walking Single Arm Russian KB Swing

3 x 16

D2

Foot Elevated Single Leg Glute Bridge

3 x 10

E1

Copenhagen Plank

2 x 0:20

E2

Half Kneeling Bottoms Up KB Press

2 x 12

F1

Bird Dog 1-Arm DB Row

2 x 10

F2

Supine Resisted Oblique Crunch w/Iso Hold

2 x 10 @ 15 lb

Recovery

G

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Monday
Strength & Power

Strength & Power Warmup

A

2 Rounds for Completion: Plate Hold Iso Squat x20sec Air Bike x10sec easy, 5sec @8RPE Bird Dog x5/side Plank x20sec Reverse Lunge with Reach & Twist x3/side *Little to no rest between rounds. 2 Rounds for Completion: Front to Back Leg Swings x10/leg Lateral Leg Swings x10/leg Hinge Jump x5

B

Seated Box Jump

3 x 2

C

Barbell Box Squat

7, 6, 5

D1

Russian KB Swing

3 x 10

D2

Straight Arm Pull Down

3 x 12

E

Hex Bar Deadlift

3 x 8

F1

Hip Hinge to Chest Pass

3 x 10

F2

Seated Row

3 x 10

F3

Eccentric DB Bench Press

3 x 8

G

Lateral Lunge with Explosive Rotation

3 x 7

Recovery

H

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Tuesday
LISS & Accessory

A

BikeErg

1 x 15:00

B

Rowing

1 x 10:00

C

Banded TAYs

2 x 45

D

Lying Adduction Banded Clamshell

3 x 20

E

Seated Banded Clamshell

2 x 20

F1

Reverse Hypers

2 x 10

F2

Single Leg Reverse Hyper

2 x 10

G1

Half Kneeling Pallof Hold

2 x 0:20

G2

KB Side Bends

2 x 10

H1

Side Plank Cable Row

2 x 15

H2

Side Leg Raise

3 x 15

Recovery

I

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Wednesday
Strength & Stability

Strength & Stability Warmup

A

2 Rounds for Completion: 1 1/4 Air Squat x10 Air Bike x10sec easy, 5sec @8RPE Bird Dog w/Straight Arm Pulldown x5/side Plank Knee to Elbows x10/side Reverse Lunge with Reach & Twist x3/side *Little to no rest between rounds. 2 Rounds for Completion: Front to Back Leg Swings x10/leg Lateral Leg Swings x10/leg Split Jumps x5/side

B1

Band Assisted Split Squat Jumps

3 x 10

B2

Single Arm Banded Shoulder Press

3 x 5

B3

Bulgarian Split Squat to Single Arm DB Neutral Grip Shoulder Press

3 x 7

C1

Extensive Banded Chest Press

3 x 20

C2

Rapid Single Arm Split Stance Banded Row

3 x 10

C3

Single Arm Hammer DB Bench Press w/Glute Bridge Hold

3 x 12

C4

Bench Plank Row

3 x 12

D1

Keiser Rotational Row

3 x 7

D2

Half Kneeling DB Low to High Chop

3 x 7

E1

KB Front Rack Walking Lunges

2 x 20

E2

Belted Reverse Sled Drag

2 x 20

Recovery

F

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Thursday
HIIT, Functional Strength, & Accessory

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

SkiErg

1 x 10:00

C

Sled Push

4 x 20

D

Belted Lateral Sled Drag

3 x 15 @ 2 lb

E

Sled Rope Pull

2 x 2

F

Single Shoulder Sandbag Carry

3 x 100

G

Longitudinal Hex Bar Carry

3 x 50

H1

Cable External Rotation

2 x 10

H2

Cable Internal Rotation

I

Banded Fire Hydrant

2 x 20

Recovery

J

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Tennis Training - 9 Week Strength & Conditioning