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!
FeaturesPrep
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!
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
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!
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
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