Form & Function 3.0
Meghan Sak-Ocbina
Functional FitnessIf you're looking for a program to get you feeling good, building strength, and gaining confidence, Form & Function is for you!!
Written by a Doctor of Physical Therapy, Certified Athletic Trainer, and Certified Strength and Conditioning Specialist with a background as a bikini competitor, this program is designed to train for to Form AND Function.
Of the Form & Function programs, 3.0 is the most adaptable to your goals and lifestyle:
It can be run as a 3, 4, or 5 day split.
3.0 is split into 3 4-week phases, each with 3 full body lifting days and 2 optional conditioning days.
Phase 1: Base strength, conditioning, and core.
Phase 2: SPICY hypertrophy - that can be semi- personalized to what you want to work on!
Phase 3: All the athletic and power moves, as well as mobility work to aid in recovery.
Gains are about more than strength or muscle -- they're about confidence in the skin you live in.
Prep
A
F&F 3.0 Phase 1 Day 1 Prep
2-3 rounds, depending how you feel today! - Squat hold breathing x 10 breaths - sit as low as you can while maintaining pressure through the heels, holding onto something in front of you. Inhale, let everything expand. Exhale ALL the air until you feel your abs kick on, then maintain this tension for the next 9 breaths. Should feel a nice inside- out stretch across the ribcage and back! - Tall kneeling face pull to lateral lower x 8-10 - Use a cable cross or bands for this one. Ribcage stacked over pelvis, draw elbows out and back, reach up, then control the way down to starting position. - Half kneeling chop with adduction x 8-10 reps each side - "nose over knee over toes" on that front leg, driving heavy into heel. Should feel a bit of inner thigh and glute as you chop! - Retro squished lunge x 8-10 steps - take SMALL steps here, again focusing on nose over knee over toes on the front foot, rotating bellybutton towards that leg. Make sure you keep pressure through ball of foot and heel, abs on!
B
Barbell Back Squat
3 x 5
C
Strict Pull Ups
3 x 5
D1
BB Hip Thrust
3 x 8
D2
side lying bench rear delt fly
3 x 12
E1
Barbell Bench Press
3 x 5
E2
Banded Lateral Raise
3 x 12
A
Pick your Cardio Implement!
1 x 40:00
B1
Sit up stand up
3 x 10
B2
Roll to bicycle chop
3 x 10
B3
Side lying oblique with iso hip ext
3 x 10
Prep
A
F&F 3.0 Phase 1 Day 2 Prep
2-3 rounds, depending how you feel today! - Star plank row x 8-10 each side - Press supporting forearm into floor, core engaged. Allow band or cable to pull top arm forward as you reach top leg back, then row as you bridge hips forward, driving bottom knee into floor! - SL inchworm to SLRDL x 5 each side - use abs to hop in, then drive through heel to stand, rolling yourself up from sit bone. - Tall kneeling pillar press x 8-10 each side - ribcage stacked over pelvis, pull a light band to inside shoulder, then press overhead. Control the way back! - Bird dog bear w hip abduction x 8-10 each side - Hands under shoulders and knees under hips, hover knees about an inch off the floor, then open one hip as you lift opposite arm. Should be able to balance a glass of your fave beverage on your back, so keep those abs on! Modify with knees on floor!
B
BB SLDL
3 x 5
C
Standing alternating OHP
3 x 5
D1
Banded Landmine Reverse Lunge
3 x 8
D2
Tall kneeling band push/pull
3 x 12
E1
Two Point Row - Hand on Wall
3 x 8
E2
Single Arm KB Incline Press
3 x 8
A
Pick your Cardio Implement!
1 x 40:00
B1
Supine leg lowers with DB reach
3 x 10
B2
Palof Press on Step - Contralateral foot elevated
3 x 10
B3
Foam roller plank with alternating reach
3 x 5
Prep
A
F&F 3.0 Phase 1 Day 3 Prep
2-3 rounds, depending how you feel today! - Quad rockback hip IR/ER x 10 breaths - *inhale back, exhale forward*. Using a yoga block or a small ball between knees, keep spine neutral as you sit back towards heels and point feet slightly out. Point feet in as you extend forward, keeping a light squeeze on the ball and abs engaged. - jiri bug w HS iso x 10 breaths - Inhale & relax, exhale as you gently drive heels into box/bench and lower overhead, making sure to keep ribcage pinned to the floor as you do so! Should feel abs, lats, and some upper hamstrings! - plank roll x 2-3 each side - Shoulders and hips move as a unit! Press floor away, move with control. - Cannon ball low trap x 10 - use light weights or just your arms, and sit on a low step if this position isn't happening today. Raise arms in a "Y," ensuring the thumbs point slightly out as you do so!
B
Barbell Conventional Deadlift
3 x 5
C
Arnold Z Press
3 x 5
D1
Box Step up
3 x 8
D2
Tall Kneeling Pulldown
3 x 8
E1
Dead Stop Push Up - Chest Level
3 x 5
E2
Banded KB face Pull
3 x 12
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!
