Functional Series
Brodie Charles
Functional TrainingThe Function Series is an 8 week training program designed to increase strength using compound movements, muscle gain with functional movement patterns, utilizing supersets and high volume, along with building the cardiovascular system.
Each week we will be progressing with our loads so we continually see improvement throughout the program. If you want to see the improvement in strength, I suggest finding your 1 or 3RM for you Squat, Bench Press and Deadlift before starting the program, then perform again at the end of the program to see your progress.
Instructional videos and mobility exercises are also provided within the program.
An all round program, the Functional Series is a great option to improve body composition or for those who like a bit of variety in their training.
A
Couch Stretch (Hip Flexors)
2 x 2:00
Prep
B
Warm Up 1
1 ROUND FOR TIME 2min Assault Bike @ 8 RPE 20 x 90/90 Flow 20 x Deadbug 20 x Glute Bridge March 20 x Alternating Bird Dog 20 x Squat Jumps
C
Back Squat
5 x 5 @ 65, 70, 72.5, 75, 75 %
D1
Barbell RDL
3 x 8
D2
Goblet Squat
3 x 8
E1
DB Deficit Reverse Lunge
3 x 10
E2
Lying Banded Leg Curls
3 x 12
Conditioning
F
Circuit 1
Every 1min for 5min - 10sec Assault Bike Sprint - 10 KB Swings
Prep
A
Warm Up 2
1 ROUND FOR TIME 2min Ski or Row @ 8 RPE 20 x Scap Pull Ups 20 x Banded Pull Aparts 10 x Yoga Push Ups 20 x Shoulder Taps 10 x Hand Release Pushups
B
Bench Press
5 x 5 @ 70, 72.5, 75, 75, 77.5 %
C1
DB Alternating Incline Press
3 x 16
C2
Strict Bodyweight Pull-Up
3 x 0:30
D1
Z-Press
3 x 8
D2
Bent Over Row
3 x 8
Strength/Power
E
Circuit 1 - Functional Series
3 ROUNDS FOR TIME 10 x Tricep Push Ups 10 x Barbell or EZ Bar Curls 20 x DB Shrugs 10 x AB Wheel Rollout
A
90/90 Pigeon Folds
2 x 1:00
Prep
B
Warm Up 3
1 ROUND FOR TIME 20 x Internal/External Runners (each leg) 20 x Hip Lifts (10 per leg) 20 x Cat + Camel 20 x Scorpions 20 x Prone YTW's
C1
SkiErg
5 x 20
C2
Rowing
5 x 20
C3
Assault Bike
5 x 20
Mobility
A
Mobility Routine
A
Couch Stretch (Hip Flexors)
2 x 2:00
Prep
B
Warm Up
1 ROUND FOR TIME 1min Assault Bike @ 8 RPE 10 x 90/90 Folds (10 per side) 20 x Internal/External Runners 20 x Hip Lifts (20 per side) 10 x Yoga Push Ups 10 x Scap Pull Ups 20 x Squat Jumps
C
Barbell Deadlift
4 x 4
D1
Bulgarian Split Squat
3 x 8
D2
Split Stance RDL
3 x 8
E1
DB Lateral Lunge
3 x 12
E2
Single Leg Barbell Hip Thrust
3 x 10
F
Single Arm Farmers Carry
2 x 1:00
Prep
A
Warm Up 2
1 ROUND FOR TIME 2min Ski or Row @ 8 RPE 20 x Scap Pull Ups 20 x Banded Pull Aparts 10 x Yoga Push Ups 20 x Shoulder Taps 10 x Hand Release Pushups
B
Weighted Pull Ups
5, 4, 3, 2, 1
C1
Single Arm DB Bench Press
3 x 8
C2
Single Arm Plank Row
3 x 8
D1
Seated DB Press
3 x 20
D2
KB Gorilla Row
3 x 20
E
Weighted Dips
3 x 10
Brodie Charles
I am a Strength and Performance coach from Australia. Specialising in building strength while improving athletic performance and functional training. I believe everyone has the capability to be strong and train like an athlete. Using fitness to change peoples lives is what drives me. It's my purpose. Let's get it.
Let me help you train your ass off and get results. Click below to get you Functional Series Program today
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