Reach | FIT
Reach Functional Fitness
Functional TrainingTEAM GOES LIVE JANUARY 2022!
FIT is the ideal Functional Training program for anyone who wants to gain strength and stability, improve your cardiovascular health, and follow a proven program that will have you feeling your best.
FIT is designed as a 3 day full body functional training Split with 2 additional days of optional cardio and mobility. The programmed is designed to be completed in an hour or less. On Monday, Wednesdays, and Friday the program blends Functional Strength training and Metabolic conditioning. Tuesdays rotate between low and moderate intensity steady state cardio sessions and Thursdays are hit sessions with mobility. FIT can be completed as a three day program as it provides an incredible full body workout and cardio on MWF. FIT is a 1-year program built with 17 unique 4 week training blocks that will keep you engaged, excited about your training, and continuously progressing in your fitness journey. You can join any time and repeat the programing for as long as you'd like.
A
Walk
1 x 3:00
Prep
B
Full Body Functional Prep #1
Complete 2 Rounds of the Following: Air Squat x10 Reverse Lunge with Reach and Twist x5/side Inverted Row x10 Barbell Push-Up x10 Barbell Only Romanian Deadlift x10 *Little to no rest between exercises/rounds.
C1
Single Arm Farmer Walk
3 x 50
C2
Med Ball Rotational Throw
3 x 5
D1
DB Tempo Goblet Squat
3 x 10
D2
American KB Swing
3 x 10
E
Seated Single Arm Cable Row
4 x 10
F
Alternating DB Bench Press
4 x 20
Conditioning
G
Reach|FIT "Abandon Ship"
10 Minute AMRAP: 200m Row 10 Squat Thrust Lateral Over Rower 10 Slam Balls *Record number of rounds. RX Ball: 15/10 Scaled Ball: as needed Completed 1 exercise of each round counts as 1/3. So, if you complete 3 rounds plus the rowing segment, your score is 3.33.
H1
PVC Banded Curls
4 x 25
H2
Kneeling PVC Tricep Pushdown
4 x 25
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
Moderate Intensity Steady State Warmup
A
Complete 2 Rounds of the Following: Dowel Pass-Through x10 PVC Lunge and Twist x5/side Plank Shoulder Taps x10/side Bird Dog x5/side Complete 2 Rounds of the Following: Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Complete 2 Rounds of the Following: High Knees in Place x20sec Butt Kickers in Place x20sec
B
Light Jog
1 x 5:00
C
BikeErg
1 x 15:00
Recovery
D
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Walk
1 x 3:00
Full Body Functional Prep #2
B
Complete 2 Rounds of the Following: TRX Squat x10 TRX Curtsy Lunge x5/side TRX Row x10 TRX Hip Hinge x5 Push-Up x5 *Little to no rest between exercises/rounds.
C1
Seiza KB Twist
3 x 30
C2
Copenhagen Plank
3 x 0:20
D1
Ring Rows
3 x 10
D2
DB Bench Press
12, 10, 8
E1
Wall Sit
3 x 1:00
E2
Alternating KB Gorilla Rows
3 x 20
F
KB Tempo Goblet Squat
4 x 8
Conditioning
G
Reach|FIT "Mr. Bean"
For Time: 12-10-8-6-4-2 (cals/reps) SkiErg Single Arm DB OH Reverse Lunge (alternating) *Record time to complete. You will perform 12 calories on the ski, then 12 reps of the lunges. Then 10 cals and 10 reps and so on. DB RX: 35/25 DB Scaled: as needed
Reach|FIT "Mr. Bean" (BikeErg)
H
For Time: 12-10-8-6-4-2 (cals/reps) BikeErg Single Arm DB OH Reverse Lunge (alternating) *Record time to complete. You will perform 12 calories on the bike, then 12 reps of the lunges. Then 10 cals and 10 reps and so on. DB RX: 35/25 DB Scaled: as needed
I1
Crush Grip Bicep Curl
4 x 10
I2
DB Overhead Tricep Extension
4 x 10
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
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
Rowing
1 x 10:00
C
Slam Balls
5 x 5
Prep
D
Banded Hip Opener Complex
Complete Each Movement as Follows: Half Kneeling Rear Banded Distraction x30-60sec per leg Lunging Lateral Banded Distraction x30-60sec per leg Banded Rear Distraction Leg Circles x15-20 circles per leg
Prep
E
Banded Shoulder, Pec, and Lat Opener Complex
Complete Each Movement as Follows: Underhanded Hinged Lat and Shoulder x30-60sec per arm Overhead Tricep x30-60sec per arm Lateral Delt Crossbody x30-60sec per arm Pec Opening x30-60sec per arm Behind Back Banded Pec x30-60sec per arm
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
A
Walk
1 x 3:00
Prep
B
Full Body Functional Prep #3
Complete 2 Rounds of the Following: 1 1/4 Air Squat x5 Front Lunge and Twist x5/leg Banded Lat Pulldown x10 Single Arm Banded Fly x10/arm Banded Pull Through x10 *Little to no rest between exercises/rounds.
C1
Plank Knee to Elbow
3 x 20
C2
Bird Dog
3 x 20
D
Single Arm Staggered Stance KB RDL
3 x 7
E
Single Arm Incline DB Press
3 x 10
F1
Incline DB Bench Press
3 x 10
F2
Low Bulgarian Split Squat
3 x 10
G
Underhand Bent Barbell Row
4 x 10
Conditioning
H
Reach|FIT "Saved By The Bell"
3 Rounds for Time: 10/7cal Air Bike 10 Alternating DB Reverse Lunges *Record time. DB RX: 50/35 DB Scaled: 35/20
I1
Alternating DB Supinated Curl
3 x 20
I2
DB Dips
3 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
Taylor Haney
USAW L1, Spartan SGX Coach, Professional Youth Coach Certified, Pn1 Certified -Owner and Head Coach of Reach Functional Fitness -2021 Hyrox Men's Doubles Pro US National Champ -Part-time Avenger -Guitarslinger -Husband to a beautiful wife -Father of three strapping young bucks
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Reach | FIT
Reach | FIT
Reach | FIT
