Hot Seller

Meghan Sak-Ocbina

Functional Fitness
Coach
Meghan Barrington

Like its predecessor, Form & Function, F & F 2.0 is a blend of nontraditional and traditional strength and mobility movements that reflect my passion for the form - and function - of the human 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.
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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

Form & Function 2.0