Adult Full Body Functional Strength Program
Granite Fitness and Performance
We believe that workouts must be strategically designed and diligently implemented. Our Certified Personal Trainers and Strength Coaches have created this program to target well-rounded strength for better quality of life.
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12
B1
DB Bench Press
3 x 8
B2
1-Arm DB Row
3 x 8
B3
Dead Bug
3 x 10
C1
Goblet Squat
3 x 8
C2
Seated Row
3 x 8
C3
Side Plank
3 x 0:30
D1
1 DB SLDL
3 x 8
D2
Hands Elevated Push Up
3 x 6
D3
DB Shoulder Press
3 x 8
Conditioning
E
Circuit #1
On your choice of cardio equipment: Complete 8 Rounds: 10 seconds hard 10 seconds easy
Warm Up
A
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Complete 3 Rounds: - Wall Balls x 10 - Jump Squat x 10 - Plank Shoulder Taps x 12
B1
DB Lateral Step-Up
3 x 8
B2
Single Leg Glute Bridge
3 x 8
B3
Lying Leg Raise On Bench
3 x 8
C1
Incline DB Bench Press
3 x 8
C2
Tricep Pushdown
3 x 8
C3
Machine Hamstring Curl
3 x 8
D1
Lat Pulldown
3 x 8
D2
Single Leg RDL
3 x 6
D3
Tall Plank Knee to Elbow
3 x 8
Conditioning
E
Circuit #3
Air Bike For Time: 1 mile! Record avg RPMs
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12
B1
KB Deadlift
3 x 8
B2
DB Lateral Raise
3 x 8
B3
MB Alternating V Up
3 x 8
C1
Goblet Split Squat
3 x 8
C2
TK Single Arm DB Press
3 x 8
C3
TK Anti-Rotational Press Out
3 x 8
D1
X Pulldowns
3 x 8
D2
Standing Cable Row
3 x 8
D3
KB Russian Twist
3 x 8
Conditioning
E
Circuit #4
Complete 3 Rounds: 400m sprint (rower or treadmill) Rest 3 minutes
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12
B1
DB Lateral Lunge
3 x 8
B2
Single Leg Glute Bridge
3 x 8
B3
HK Cable Press
3 x 8
C1
Ring Rows
3 x 8
C2
DB Floor Press
3 x 8
C3
SL Sit Up
3 x 8
D1
HK Curl to Press
3 x 8
D2
Goblet Good Morning
3 x 8
D3
Front Plank on Elbows
3 x 0:30
Conditioning
E
Circuit #2
Repeat 8 Rounds on Assault Bike: 15 seconds hard 15 seconds easy
Ian Duffy
Owner
Jake Shollar
Co-Owner
Kara Hewitt
Coach, Dietitian
We asked ourselves what is vitally important to our clients, and we arrived at a method that is efficient and effective. It doesn’t matter if you’re new to this or are just ready to take it to the next level. At Granite Fitness & Performance, we will help
Get Adult Full Body Functional Strength Program
Barrett Miles
Member
Verified Athlete"Kara helped me achieve my goal of building core strength, muscle, and establishing a personal work out routine for someone who never lifted weights much. I'd highly recommend her to anyone seeking personal training or nutrition advice!"
Eliza Halbig
Member
Verified Athlete"Granite Fitness has inspired gym confidence and has helped make me stronger! Kara helped me create a plan that helps me work on things that I would never do on my own."
Kate Doucet
Member
Verified Athlete"I appreciate Jake's ability to push me when I'm doubting myself and listen to me and adjust when I'm not feeling an exercise. The gains in strength and confidence I've made in the last few months have been transformative."
