Parker Gregory Fitness

Functional Fitness
Coach
Parker Gregory

This 8 week program is to get you out of your comfort zone and to create a different stimulus. 

Its a smart move to mix up your training. This will help you mentally take a break from the same routine you have probably been on for years. Mix Shit Up! Get your muscles to perform differently to create new measures of strength and increase function and stability. 

5x session per week to absolutely crush. 

You can crush this 8week program multiple times through out the year. 

Recommended that after the 8week program is to take an easy week of exercise to de-load and allow the body to take on the adaptations through active recovery. 

 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Need Access to a Gym. 
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Squat Jump-BW

6 x 3

B

6 Inch Hold

2 x 30

C

Deadlift Sumo

4 x 5

D

Aquaman Holds

2 x 30

E

Push Up Crocodile

3 x 10

F

Crunch

2 x 25

G

Rear Foot Elevated Split Squat

3 x 30

H

Bicycle Crunch

2 x 25

I

Pull Up

3 x 30

J

Partner-Resisted Leg Curl

3 x 30

K

Monday
Week 1 Day 2

A

Combo Team Dynamic Warm Up

B

PNF Stretch

C1

Burpee

2 x MAX @ 60

C2

Squat Jumps

2 x 10

C3

Tuck Jumps

2 x 10

C4

Split Squat Jumps

2 x 10

D

Sprint

1 x 6 @ 15

E

5 Cone-Tri Shuffle

1 x 2

F

5 Cone - 360

1 x 2

G

300's

1 x 3

Tuesday
Week 1 Day 3

A

Air Squat

3, 3, 3, 3, 3, MAX

B

Dead Bug

2 x 12

C

DB Military Press

4 x 10

D

Back Extension w/ ball

2 x 12

E

Split Squat Jumps

3 x 10

F

Jack Knife

2 x 12

G

Lunges (Walking)

3 x 30

H

Crunch Oblique

2 x 25

I

Pullover

3 x 30

J

Hip Thrust - Bodyweight

3 x 30

Wednesday
Week 1 Day 2

A

Combo Team Dynamic Warm Up

B

PNF Stretch

C1

Broad Jump

2 x 10

C2

Lateral Hurdle Jump

2 x 10

C3

Alternate Bounding for Height

2 x 10

C4

Speed Skaters

2 x 10

D

Sprint

1 x 6 @ 20

E

4-Corner

1 x 2

F

5 Cone - Attack & Retreat

1 x 2

G

100yd Sprint Ladder

1 x 1

Thursday
Week 1 Day 5

A

Push Up

3, 3, 3, 3, 3, MAX

B

Flutter Kicks

2 x 30

C

Broad Jump

4 x 5

D

Scorpion

2 x 12

E

Step-Ups

3 x 10

F

Knees To Chest

2 x 25

G

Lateral Lunge

3 x 30

H

Heel Taps

2 x 12

I

Bent Over Row

3 x 30

J

Good Morning

3 x 30

8 weeks to Mix Shit Up!