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Form & Function 2.0

Meghan Sak-Ocbina

Functional Fitness
Coach
Meghan Sak-Ocbina

Like its predecessor, Form & Function, F & F 2.0 is a blend of nontraditional and traditional strength and mobility movements that improve the form - and function - of the human body!

Designed by a physiotherapist, strength and conditioning coach, and former physique competitor, the Form & Function Programs are a testament to the fact that we can attain the physique of our dreams without sacrificing our health or quality of movement.

This program is for anyone who wants to move well, feel capable, and be confident in their body. We blend resistance training, calisthenics, mobility and core work for a fun and effective training stimulus.

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Move in new ways
This program will take you out of your comfort zone and into triplanar movements! Fun, functional, and challenging!
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Get stronger AND more mobile
The unique mix of traditional strength and corrective-based movements will have you moving heavy weight with improved range of motion!
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Chat with your coach!
You have access to coach Meghan and the rest of the F&F squad in the group chat, so you can share your wins, trouble shoot struggles, and keep accountable!
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Fall in love with training again
The best program is the one you'll do! The F&F programs are not only functional, but FUN!
Features
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Programming 5 days per week
Two Upper body, two lower body, and one mobility/conditioning day.
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Exercise Video Guidance
Demo videos for every exercise to guide your practice and make execution easy.
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Detailed, expert instruction
Written cues for every exercise to optimize execution.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbell/Rack // Dumbbells // Kettlebells // Long resistance bands // TRX or Rings // Physioball // Medicine ball
Recommended
Sliders // Cable apparatus
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Sample Week
Week 1 of 13-week program
Sunday
F&F 2.0 Phase 1 Lower 1

Prep

A

F&F 2.0 Phase 1 Lower Prep

2-3 rounds, depending on what your body needs today! -Down dog x 10-15 - Feet about hip width apart, focus on keeping ribcage parallel with pelvis, knees soft, and pressure through heels as you press back! -Modified Copenhagen plank x 15 sec each side - if you don't have a band, perform without! It can just be helpful for cueing hip extension. Press floor away with forearm, brace core, and scissor both legs together to bridge off floor. -Foam roller SLRDL x 10-15 each side - Nose over knee over toes! Keep pressure in ball of foot, outside of foot, and heel as you shift hips back. Knee stays soft, this should be purely a horizontal movement of the hips!

B

Landmine SLRDL

C

Zercher Bulgarian Split Squat

D1

Slider Reverse lunge cable lift

D2

Modified plank w wall march

Monday
F&F 2.0 Phase 1 Upper 1

Prep

A

F&F 2.0 Phase 1 Upper Prep

2-3 rounds, depending what your body needs today! -Bear plank w alternating reaches x 10 each - Back should be table top, hips at ~90 degree angle here! Press box away and keep body still as you alternate reaching one arm just in front of you. -Child's pose thoracic rotation x 10 each - Sit back onto heels, and reach both elbows apart as you rotate. -4-Way bear crawl x 8-10 steps each direction - Small steps, opposite limbs move together!

B

Strict Neutral Chin Ups

C

SA Floor Press w Bridge

D1

Side plank Lat Pulldown

D2

Lunge Cable Chest Fly

E1

Physioball Shoulder Taps

E2

Reverse Crunch Against Wall w Reach

Wednesday
F&F 2.0 Phase 1 Lower 2 

Prep

A

F&F 2.0 Phase 1 Lower Prep

2-3 rounds, depending on what your body needs today! -Down dog x 10-15 - Feet about hip width apart, focus on keeping ribcage parallel with pelvis, knees soft, and pressure through heels as you press back! -Modified Copenhagen plank x 15 sec each side - if you don't have a band, perform without! It can just be helpful for cueing hip extension. Press floor away with forearm, brace core, and scissor both legs together to bridge off floor. -Foam roller SLRDL x 10-15 each side - Nose over knee over toes! Keep pressure in ball of foot, outside of foot, and heel as you shift hips back. Knee stays soft, this should be purely a horizontal movement of the hips!

B

Landmine Reverse Lunge

C

B stance KAS bridge

D1

Reverse Lunge w Ipsilateral Pullover

D2

Offset KB DL

Thursday
F&F 2.0 Phase 1 Upper 2 

Prep

A

F&F 2.0 Phase 1 Upper Prep

2-3 rounds, depending what your body needs today! -Bear plank w alternating reaches x 10 each - Back should be table top, hips at ~90 degree angle here! Press box away and keep body still as you alternate reaching one arm just in front of you. -Child's pose thoracic rotation x 10 each - Sit back onto heels, and reach both elbows apart as you rotate. -4-Way bear crawl x 8-10 steps each direction - Small steps, opposite limbs move together!

B

Wide base SA Z press

C

Low Quadruped row to tricep ext

D1

Split squat SA cable chest press

D2

2 Point high plank row

E1

Bear Contralateral Hand to Heel Taps

E2

Ball Roll up Crunch

Friday
F&F 2.0 *Optional* Full Body Phase 1 

Prep

A

Full Body Prep 6

2-3 rounds, depending how you feel: - Bear to sit thru x10 each side - Begin in bear position, press floor away as you lift pelvis & kick opposite leg through. Try to keep ribs & pelvis moving as a unit. - Iso heel elevated SS w perturbations x 10 over & back /side - All the tendon isos! Nose over working toes, think of centering your weight over that front leg. If you have the mobility, use back heel on wall to help create more tension. - FR wall slide w lift off x 5 each side - Ribs stacked over pelvis, Arms slide up in a "Y." Maintain tension in one side to keep the roller pinned to wall as you lift off opposite arm. Keep thumb pointing slightly out as you lift off! - Walking scoops x 10 /side - Grab opposite heel w hand, hinge forward & reach out front as you stand.

B1

Split squat Pull to press across

B2

Sit up stand up

C1

Iso Squat w single arm row

C2

Down Dog Toe Touch w band

D1

Marching Wall sit w/ Chops

D2

Reverse gorilla Hop to SL stance

Coach
coach-avatar Meghan Sak-Ocbina

10+ years of coaching experience, I am a Doctor of Physical Therapy, Board Certified Athletic Trainer, Certified Strength and Conditioning Specialist, and Precision Sports Nutrition Coach. When I'm not in the gym, I'm walking my Golden Griffey or hiking the mountains of the PNW!

Form & Function 2.0