Functional Performance
Zach Colls
MobilityDo you want to improve overall human performance in a pain-free manner with a focus on staying well rounded in all areas of fitness?
If so, you're in the right place.
This program is designed for individuals that are looking to optimize human performance by staying well rounded in numerous areas of fitness.
This program brings into consideration many variables and principles I implement with my professional athletes during their off-season training routines.
Designed over 13 weeks, you'll find "test" weeks implemented throughout to find new ‘rep maxes’.
Each day has a different focus - including heavy lifting, different forms of conditioning, lifting with a speed/force output emphasis, multiplanar loading, force production/absorption components, mobility, and prehab.
Training Sessions per Week: 4 days lifting, 2 conditioning, 1 mobility
Expect 4 days of lifting (60-75 minutes), 2 days of conditioning (30-60 minutes), and 1 day of mobility (20-40 minutes) each week.
Are you ready to get started?
Prep
A
Lower Warm Up Guidelines
Foam Roll / Massage Gun - 1x2-5 minutes Mobility (choose a few from the guidelines) - 1x10 Single-Leg Fire Hydrants - 2x10 Short Lever Copenhagen Plank - 2x30 sec Bridges with Band - 2x10 Leg Press Isometrics - 2x30 sec Leg Press - 1x10 Leg Extension Isometric - 2x30 sec Leg Extension - 1x10 Strap Reverse Lunges - 1x10 Strap RDLs - 1x10 Strap Lateral Lunges - 1x10 Sled Push - 1x60 sec Sled Pull - 1x60 sec Slant Board Hops (medial & lateral ankle facing slant) - 1x10 each Banded Pogos - 2x10 Box Jump Variation (standard, seated, etc.) - 2x6-8 Bike - 1x1-4 minutes
Prep
B
Lower Mobility Guidelines
Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10
C
Back Squat
5 x 6 @ 65 %
D1
RFE Split Squat
D2
Glute Ham Raises / Back Extensions
3 x 8
E1
Cossack Landmine Squat
3 x 10
E2
Single Leg Bridge
3 x 12
E3
Kettlebell Swings
3 x 10
F
Airdyne Bike
4 x 0:20
Circuit
G
2 Rounds: 15-20 Bear Crawl Fire Hydrants 10-30 Sec Copenhagen Plank + Hip Flexion 10-20 Calf Raise 10-20 Seated Calf Raise 20 TA Raises Rest: 30- 60 seconds
Circuit
H
COOL-DOWN: STATIC STRETCHING (1-2 x 20-30 SEC PER BODY PART) + MOBILITY / RECOVERY WORK AS NEEDED (FOLLOW GUIDELINES)
Prep
A
Upper Warm up Guild lines
Foam Roll / Massage Gun - 1 x 2-5 minutes Mobility (choose a few from the guidelines) - 1 x10 Prone Snow Angels - 1x10 Incline/Prone Y's - 1x10 Incline/Prone T's - 1x10 Incline/Prone I's - 1x10 Incline/Prone W's - 1x10 Shoulder External Rotation - 1x10 Shoulder Internal Rotation - 1x10 Overhead Shoulder External Rotation - 1x10 Overhead Shoulder Internal Rotation - 1x10 Push-Ups - 1x10 TRX Rows or Pull-Ups - 1x10 Chest Ball Slams - 1x10 Rotational Ball Slam Variation - 1x10 Battle Ropes / Inertia Wave - 1x20-60 sec
Prep
B
Upper Mobility Guidelines
Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10
C
Dumbbell Bench Press
5 x 6 @ 65 %
D1
Half-Kneeling Landmine Press
D2
T-Bar Rows (Landmine Variation)
E1
Pull-Ups
E2
Stir the Pot
3 x 10
E3
Farmer's Carry
3 x 50
F
Ski Erg
4 x 0:20
Circuit
G
2 Rounds: 15-20 Supine Grip Bicep Curls 15-20 Tricep Push-downs (V-bar / ropes) 15-20 Face Pulls Rest: 60 seconds
Circuit
H
COOL-DOWN: STATIC STRETCHING (1-2 x 20-30 SEC PER BODY PART) + MOBILITY / RECOVERY WORK AS NEEDED (FOLLOW GUIDELINES)
Circuit
A
Incline Walk W/ Vest OR Run 10-40 Min @ 50-60% Intensity W/O Rest
B1
Sled Push
10 x 0:30
B2
Sled Pull
10 x 0:30
Circuit
C
FOLLOW MOBILITY DAY GUIDELINES FOR UPPER & LOWER COOL-DOWN: STATIC STRETCHING (1-2 x 20-30 SEC PER BODY PART)
Prep
D
Upper Mobility Guidelines
Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10
Prep
E
Lower Mobility Guidelines
Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10
Prep
A
Lower Warm Up Guidelines
Foam Roll / Massage Gun - 1x2-5 minutes Mobility (choose a few from the guidelines) - 1x10 Single-Leg Fire Hydrants - 2x10 Short Lever Copenhagen Plank - 2x30 sec Bridges with Band - 2x10 Leg Press Isometrics - 2x30 sec Leg Press - 1x10 Leg Extension Isometric - 2x30 sec Leg Extension - 1x10 Strap Reverse Lunges - 1x10 Strap RDLs - 1x10 Strap Lateral Lunges - 1x10 Sled Push - 1x60 sec Sled Pull - 1x60 sec Slant Board Hops (medial & lateral ankle facing slant) - 1x10 each Banded Pogos - 2x10 Box Jump Variation (standard, seated, etc.) - 2x6-8 Bike - 1x1-4 minutes
Prep
B
Lower Mobility Guidelines
Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10
C
Front Box Squats (with accommodating resistance)
8 x 3 @ 50 %
D
Trap Bar Speed Pulls
6 x 4 @ 55 %
E1
Single Leg Leg Press
E2
B-Stance Landmine RDL
3 x 10
F
Hang Cleans
3 x 6
G
Sprints
4 x 0:20
Circuit
H
2 Rounds: 15-20 Single-Leg Fire Hydrants 10-30 Sec/Side Supine Banded Adductor Pulls (+ isometric bridge) 10-20 Calf Raise 10-20 Seated Calf Raise 20 TA Raises Rest: 30- 60 seconds
Circuit
I
COOL-DOWN: STATIC STRETCHING (1-2 x 20-30 SEC PER BODY PART) + MOBILITY / RECOVERY WORK AS NEEDED (FOLLOW GUIDELINES)
Prep
A
Upper Warm up Guild lines
Foam Roll / Massage Gun - 1 x 2-5 minutes Mobility (choose a few from the guidelines) - 1 x10 Prone Snow Angels - 1x10 Incline/Prone Y's - 1x10 Incline/Prone T's - 1x10 Incline/Prone I's - 1x10 Incline/Prone W's - 1x10 Shoulder External Rotation - 1x10 Shoulder Internal Rotation - 1x10 Overhead Shoulder External Rotation - 1x10 Overhead Shoulder Internal Rotation - 1x10 Push-Ups - 1x10 TRX Rows or Pull-Ups - 1x10 Chest Ball Slams - 1x10 Rotational Ball Slam Variation - 1x10 Battle Ropes / Inertia Wave - 1x20-60 sec
Prep
B
Upper Mobility Guidelines
Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10
C
Incline Bench Press (+ accomodating resistance)
9 x 3 @ 40 %
D1
Barbell Push Press
3 x 6
D2
Low Cable Rotational Rows
E1
Cable Lateral Raises
3 x 12
E2
Wide-Neutral Grip Lat Pulldowns
E3
Offset Farmer's Carry
3 x 25
F
Inertia Wave / Battle Ropes
4 x 0:20
Circuit
G
2 Rounds: 15-20 Hammer Rope Cable Bicep Curls 15-20 Tricep Kickbacks 15-20 Band Pullaparts 20 Body Saws Rest: 60 seconds
Circuit
H
COOL-DOWN: STATIC STRETCHING (1-2 x 20-30 SEC PER BODY PART) + MOBILITY / RECOVERY WORK AS NEEDED (FOLLOW GUIDELINES)
A1
Rotational Ball Slams
10 x 10
A2
Shoulder Taps
10 x 10
A3
Leg Raises (Knee Bent)
10 x 0:30
B
Rower
1 x 1000
Circuit
C
FOLLOW MOBILITY DAY GUIDELINES FOR UPPER & LOWER COOL-DOWN: STATIC STRETCHING (1-2 x 20-30 SEC PER BODY PART)
Recovery
D
Upper Mobility Guidelines
Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10
Recovery
E
Lower Mobility Guidelines
Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10
VOODOO FLOSS:
A
- KNEES - ANKLES - SHOULDERS - ELBOWS - & ANY EXCESSIVELY SORE MUSCLE GROUPS
BANDED JOINT MOBS:
B
- HIPS - ANKLES -SHOULDERS
SPINAL MOBILITY:
C
- CERVICAL - THORACIC - LUMBAR
D
HIP MOBILITY DRILLS
E
SHOULDER / SCAPULAR MOBILITY DRILLS
STATIC STRETCHING:
F
- QUADS - HAMSTRINGS - GLUTE EXTENSORS - HIP FLEXORS - HIP ADDUCTORS - HIP ABDUCTORS - HIP INTERNAL ROTATORS - HIP EXTERNAL ROTATORS - GASTROC - SOLEUS - BACK - CHEST - BICEPS - TRICEPS - SHOULDERS - SCAPULAR / THORACIC - CERVICAL
Zach Collls
Doctor of Physical Therapy Certified Strength and Conditioning Specialist USA Weightlifting Sports Performance Coach USA Sports Medicine, Miami Lakes
