Reach|Project Legacy
Reach Functional Fitness
Functional Training, Strength & ConditioningTraining is scheduled for 6 days a week, with your off day being on Sundays. Weight training will focus on power, strength, and Hypertrophy. The program includes extensive training on power output designed to keep you explosive and supple. The strength work is periodized, but does not focus on maximal effort lifts. As a result, there's no need to try and hit PRs when you're not competing. A significant portion of the weight training is geared towards hypertrophy. If you're going to train 4 to 6 days a week, you should like you do.
Functional strength work like heavy carries and heavy pushes and pulls are staples throughout the training.
Conditioning focuses on max V02 efforts, low intensity steady state, and non-competitive Metabolic Conditioning. Short maximum VO2 efforts are programmed to keep your heart strong. One session a week is allocated to low intensity steady state cardio to maintain and build your endurance. And, a weekly metabolic conditioning workout will keep things fresh and fun.
Skill acquisition and mobility has also been programmed throughout your weekly training.
Prep
A
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
B1
Physioball Hack Squat
2 x 5
B2
Lunging Hip Opening Complex
2 x 5
C
Band Assisted Squat Jump
2 x 5
D
Back Squat
3 x 5
E
Banded Backwards Walk
2 x 1:00
F
Backward Sled Drag
2 x 25
G1
Landmine Bar Twist
3 x 20
G2
Single Arm Landmine Chest Press
3 x 10
G3
2-Position Landmine Row
3 x 10
H
Single Arm Overhead KB Carry
4 x 50
I
Alternating DB Hammer Curl
30, 22, 16
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
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
Prep
B
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
C1
Reverse Lunge with Reach and Twist
2 x 10
C2
Bird Dog
2 x 10
C3
ATG Split Squat Hold
2 x 0:20
D
Plyometric Knee Drive
2 x 5
E
Front Foot Elevated Barbell Reverse Lunge
2 x 7
F
Side Lunges with Slider
3 x 10
G1
Banded Straight Arm Pulldown
2 x 10
G2
Rapid Single Arm Split Stance Banded Row
2 x 10
H
Seated High Angle Hinge to Rope Pull
3 x 12
I
Seated Row
4 x 8
J
Kneeling Rope Pulldown
3 x 10
K
Rowing
6 x 10
Recovery
L
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
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
B1
Dead Bug
2 x 10
B2
Banded Pull-Throughs
2 x 5
B3
Banded Straight Arm Pulldown
2 x 10
C
Double KB Romanian Deadlift
4 x 10
D
Extensive Banded Chest Press
2 x 20
E
Bench Press w/Bands
4 x 5
F1
Band Pass Through
2 x 10
F2
Single Arm Banded Shoulder Press
2 x 10
G
Arnold Press
2 x 16
H
Sled Shove
2 x 20
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
A1
Stairmaster
1 x 25:00
A2
Russian KB Swing
5 x 20
B1
BikeErg
1 x 25:00
B2
Russian KB Swing
5 x 20
C
Lying Adduction Banded Clamshell
2 x 20
D
Lying Banded Hip Abduction
2 x 20
E
Frog Stretch
1 x 2:00
F
Single Arm KB Overhead Walk
2 x 50
G
KB Windmill Balance
2 x 0:30
H
KB Ankle Mobilization
2 x 0:30
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
Prep
A
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
Prep
B
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
C1
Plank Shoulder Taps
2 x 30
C2
Air Squat
2 x 10
C3
Box Jump
2 x 5
C4
Barbell Push-Up
2 x 10
C5
Inverted Row
2 x 10
D
Narrow Stance DB Tempo Goblet Front Squat with Heels Elevated
12, 10, 8
E
Tempo Incline DB Bench Press
3 x 8
F
Symmetrical Stance Single Arm DB Row
3 x 12
G
Single Arm Crossbody Landmine Press
3 x 15
H
Cable Reverse Fly
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
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
Air Bike
1 x 27:00
B2
DB Dips
4 x 15
B3
Contracted Kneeling Alternating KB Curl
4 x 16
B4
Double DB Tricep Kickback
4 x 10
B5
Alternating Supinated DB Curl
4 x 16
C
Calf Raise
15, 12, 10, 8
Recovery
D
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
Prep
E
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
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
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
When you join a team you’re getting more than programming, you’re joining an online community.
Reach|Project Legacy
Reach|Project Legacy
Reach|Project Legacy
