Functional Performance

Zach Colls

Mobility
Coach
Zach Collls

Do 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?

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Unlock your performance by leveraging the best coaching and training in the game, the same stuff that the best athletes in the world have access to.
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Get Out of Pain
We'll put you in a position to perform pain-free.
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Look, feel, and perform your best
You'll get mobile, strong, and learn to move and perform your best.
Features
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Programming 7 days per week
4 days of lifting, 2 days of conditioning, and 1 mobility day each week.
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Demo Videos
I've filmed each movement so you know exactly what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, I'll give you everything you need to execute the program to perfection.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get an online training experience that works as hard as you do.
Equipment
Required
Barbell + Plates // Dumbbells + Kettlebells // Bands
Recommended
Conventional Gym
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Sample Week
Week 1 of 13-week program
Sunday
Day 1 - Lower Body

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 Raise

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)

Monday
Day 2 - Upper Body

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

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)

Tuesday
Day 3 - Low Intensity Stead State

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

Wednesday
Day 4 - Lower Body (Dynamic Effort)

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 (w/ accommodating resistance)

8 x 3 @ 50 %

D

Trap Bar Speed Pulls

6 x 4 @ 55 %

E1

Single Leg Leg Press

E2

B Stance 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)

Thursday
Day 5 - Upper Body (Dynamic Effort)

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)

Friday
Day 6 - Dynamic Conditioning (Optional)

A1

Rotational Ball Slams

10 x 10

A2

Shoulder Taps

10 x 10

A3

Hanging Leg Raises

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

Saturday
Day 7 - Mobility

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

Coach
coach-avatar Zach Collls

Doctor of Physical Therapy Certified Strength and Conditioning Specialist USA Weightlifting Sports Performance Coach USA Sports Medicine, Miami Lakes

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