Dr Suz Squad: Fitness and Exercise Rehab Programs for Everyone
Functional FitnessThis progression-based calisthenics program is designed to gradually build core strength, stability, and control, with a functional training approach using kinetic link movements that focus on overall body balance and control. It focuses on the L sit and the crow pose as the skill and accessory moves to work up to there.
1 sessions per week
Must use App app to view and log training
Program Training
A
Plank
0:45, 1:00, 1:30
B
Glute Bridge
3 x 12
C
Dead Bug
3 x 30
D
Bird Dog
3 x 0:30
E
Mountain Climber
3 x 100
F
Crow prep
3 x 2:00
A
Side Plank on Elbows
3 x 0:45
B
Anti-Rotation Palloff Press
3 x 12
C
Standing Oblique crunch
3 x 12
D
Bear Crawl
3 x 50
E
Crow to plank
3 x 90
A
Banded reverse crunch
3 x 12
B
Plank Up Downs
3 x 10
C
Bicycle Sit-Ups
3 x 12
D
lying windscreen wipers
3 x 12
E
Crow prep
3 x 2:00
A
Squat to High Knee press
4 x 12
B
Superman Holds
3 x 0:30
C
reverse lunge with Rotation
3 x 12
D
Plank to Push-Up
3 x 12
E
L sit tuck hold
3 x 30
