The Functional Athlete
Flex on Demand
Strength & Conditioning, Functional Fitness, Combat Sports, Powerlifting, Functional TrainingUnlock your athletic potential with our comprehensive "Functional Athlete" program – a 6-week, 4-day-a-week fitness journey designed to elevate your performance, enhance functional strength, and transform your overall athleticism. Whether you're an aspiring athlete, fitness enthusiast, or someone looking to break through fitness plateaus, this program is tailored to optimize your body's functional movement patterns and athletic capabilities.
A
Heroic Warm-up
For Completion
B1
Skull Crushers
3 x 10
B2
DB Lateral Raise
3 x 20
C
Deadlift
8 x 2 @ 60 %
Conditioning
D
Donny
15-12-8 Deadlift Burpees
E1
Feet Elevated Push-Up
3 x 6
E2
Pull-Up
3 x 6
E3
Bent Over Row
3 x 6
F
Battle Rope Alternating Waves
3 x 1:00
Conditioning
G
Last but not least
Over head squat Foam roll Stretch
Conditioning
A
Shook Warm up
2 rounds .25 treadmill 15 bench press 12 cable fly 10 land mine press iso 2 laps sled push **115lb minimum
B
Bench Press
15, 12, 8
C
Bench Press
3 x 5
D1
DB incline Chest Fly
15, 12, 8
D2
Incline DB Bench Press
15, 12, 8
E1
Push-Up
15, 12, 8
E2
guillotine press
3 x 10
A
Run
B
Box Squat
5 x 10
C1
Squat Jump
3 x 20
C2
Good Morning
3 x 10
C3
Hip Thrust
2 x 25
D1
Front Squat
5 x 5
D2
DB Lunge
5 x 5
E1
Overhead Squat
2 x 15
E2
Flutter kicks
2 x 25
Conditioning
A
Dynamic Stretch and Foam Roll
Dynamic stretches involve controlled, active movements that take your body through a full range of motion. They help increase blood flow to the muscles, improve flexibility, and prepare your body for the upcoming workout. Here are examples of dynamic stretches for a deadlifting warm-up. Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to specific points on your body. It helps release tension in the muscles and fascia, promoting flexibility and improving range of motion. Here's how to incorporate foam rolling into your warm-up
Conditioning
B
Warm up!
20 jumping jacks 15 push ups 15 squats 15 frog jumps 15 crunches 10 burpees
C
1-mile Run
D
Hanging Knee Raise
3 x 0:30
E
Sit-up
4 x 10
F
1-mile Run
G
Russian Twist
4 x 25
Mazen Ballout
Meet Coach Mazen, the driving force behind your fitness journey at Flex On Demand. With a decade of experience and a passion for creating positive and confidence-building environments, Coach Mazen ensures your training sessions exceed expectations.
Sign up now for this dynamic 6-week program and take the first step towards achieving your peak athletic performance. Elevate your fitness, redefine your capabilities, and embrace the Functional Athlete lifestyle today!
Get The Functional Athlete
Lynn
Soccer Athlete/Cat Mom/22
Verified Athlete"With Flex on Demand, my soccer game leveled up! In no time, I felt a remarkable boost in my speed and strength on the field. It's not just a workout; it's a total game changer. I couldn't be happier with the results!"
Marlon
MMA Fighter/Sports Better/29
Verified Athlete"I use The Functional Athlete program in all my camps. The varied workouts keep me engaged, and I've noticed significant improvements in my overall performance. Highly recommend Functional Athlete to anyone looking to elevate their athleticism and achieve peak performance."
Iman
Pro Kick Boxer/Traveler/25
Verified Athlete"Flex on Demands workouts are no joke! Since I've added these workouts into my training camps I've seen significant improvement in my cardio and strength!"
Charles
Teacher/Football Coach/33
Verified Athlete"Starting my muscle building journey was a game changer! In 4 months, I shed 25lbs, lost 8% body fat. Flex on Demand made staying consistent easy, and the results speak for themselves."
