Form & Function 2.0
Meghan Sak-Ocbina
Functional FitnessLike 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.
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
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
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
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
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
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!
