Hot Seller

Meghan Sak-Ocbina

General Fitness, Functional Fitness
Coach
Meghan Barrington

F&F is a 12-week, 3-phase program that melds my passions for sustainable strength training, physique development, and athletic movement. 

I created it as an affordable and accessible option for those wanting to mix up their training, move “outside the box,” and develop a further appreciation and understanding of your home — your body

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
This program is designed with a full gym in mind;Rack/pull up bar // barbells // dumbbells // kettlebells // physio ball // medicine balls // TRX // bands // and some cables!However // some modifications can be made! Just reach out in the group thread on the Train Heroic app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Phase 1 Lower 1 

Prep

A

FF Phase 1 Lower Prep

2-3 rounds: - Inverted Breathing x10 breaths: Goal is 360 degree expansion of ribcage, keep spine long (no crunching, no arching). Inhale, letting thorax expand & abdomen relax. Exhale, & w/o crunching, bring ribs & hip bones toward bellybutton. x 10 breaths - Roll x10: Use band to help reach scaps around ribcage. Inhale back, exhale as you roll! - Half kneeling hip shift x10: Shift hip back, "nose over toes," then press floor away to elevate. Hold 1 sec, then lower & repeat. Helps to be next to a wall or bench to ensure you don't shift sideways. - Assisted skater Squat x 10 each - Use as much or little assistance as you need. Sit DOWN, lowering back knee towards front ankle. Nose over working toes.

B

Tempo Front Squat

C1

Double DB SLRDL w knee Drive

C2

Half Kneeling Chop

D1

Staggered Stance (B stance) Zercher Squat w foot elevated

D2

Modified Plank w hip extension

E

Pick your Cardio Implement!

Monday
Phase 1 Upper 1

Prep

A

F&F Phase 1 Upper Prep

2-3 rounds of: - Supine Deep Core breathing x10 breaths - Allow small gap under low back throughout. Inhale, allowing 360 expansion. Exhale, draw ribs & pelvic bones towards bellybutton. - High Hips Reverse Crawl x10 steps - Keep sternum up, don't excessively crunch down. Press floor away as you move backward! - Side Lying Rear Delt Fly x10 - Lower with control, reach out as you fly up! - Serratus Anterior Bird dog x 10 - No excessive crunch, no excessive arch in the spine. Press up against band & reach opposite arm & leg long!

B1

Anteriorly Banded Pendlay Row

B2

DB Bench - feet on floor

C1

Rotational Row

C2

Banded SA Press w SL bridge

D1

Rope face pull

D2

Long Seated Cable Chest Fly

Wednesday
Phase 1 Lower 2 

Prep

A

FF Phase 1 Lower Prep 2

2-3 rounds: - Inverted Breathing x10 breaths: Goal is 360 degree expansion of ribcage, keep spine long (no crunching, no arching). Inhale, letting thorax expand & abdomen relax. Exhale, & w/o crunching, bring ribs & hip bones toward bellybutton. x 10 breaths - Roll x10: Use band to help reach scaps around ribcage. Inhale back, exhale as you roll! - Hip Shift w KB Lower x10 - Lower KB towards foot as you send hips back, nose over toes!! Maintain pressure on inside of foot as you shift*** - Modified Copenhagen x 10 perturbations - Press floor away with elbow & bottom knee. Adducting top leg up. Maintain stability as you move arm.

B

Barbell Conventional Deadlift

C1

KB Spanish squat

C2

Nordic Diagonal Core w KB

D1

Double KB swing to reverse lunge

D2

Roll (reverse crunch) to bridge

E

Pick your Cardio Implement!

Thursday
Phase 1 Upper 2  

Prep

A

FF Phase 1 Upper Prep 2

2-3 rounds of each: - Inverted breathing w iso lat row x 10 breaths - Bands tight as you hold mid range row, keeping shoulders from shrugging. Inhale, allow 360 expansion. Spine straight and long, avoid crunching down as you exhale ALL the air! - Tall Kneeling Serratus reaches x 10 - Use a light band, and keep forearms ~ parallel as you reach up & forward. Inhale as you recoil, exhale as you reach! - Child's pose rotations x 10 each side - Unexpected burner! Use abs to help you rotate elbow towards ceiling. - Modified two point plank w reach x 5 each side - Keep hips & chest square as you lift opposing limbs, driving forearm into floor! Reach long, & don't forget to breathe :)

B1

Destabilized KB Press (band)

B2

Strict Neutral Pull Ups

C1

Single arm Lat Pulldown - full Stretch

C2

Halk kneeling SA Press w press into wall

D1

Dead Stop Lateral Raise

D2

Tall Kneeling Alternating Incline Press

Friday
Phase 1 Full Body A 

A1

Combat Hip Airplane

A2

Burpee to Squat Press Out

A3

Concentration Curls in Squat

A4

Gorilla Row w Iso Press

A5

Reverse Lunge w Contralateral OHP

A6

Reverse Treadmill Walk

Form & Function