Form & Function Program

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.

Tempo Front Squat

Double DB SLRDL w knee Drive

Half Kneeling Chop

Staggered Stance (B stance) Zercher Squat w foot elevated

Modified Plank w hip extension

Pick your Cardio Implement!

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!

Anteriorly Banded Pendlay Row

DB Bench - feet on floor

Rotational Row

Banded SA Press w SL bridge

Rope face pull

Long Seated Cable Chest Fly

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.

Barbell Conventional Deadlift

KB Spanish squat

Nordic Diagonal Core w KB

Double KB swing to reverse lunge

Roll (reverse crunch) to bridge

Pick your Cardio Implement!

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 :)

Destabilized KB Press (band)

Strict Neutral Pull Ups

Single arm Lat Pulldown - full Stretch

Half kneeling SA Press w press into wall

Dead Stop Lateral Raise

Tall Kneeling Alternating Incline Press

Combat Hip Airplane

Burpee to Squat Press Out

Concentration Curls in Squat

Gorilla Row w Iso Press

Reverse Lunge w Contralateral OHP

Reverse Treadmill Walk