Daniel Gruebel - Functional Fitness Training
Functional Fitness, Functional TrainingMy Full Body Pump & Conditioning program hit every muscle you need to perform at your peak every day!
It builds strength & aerobic capacity and it definitely NOT BORING!
It a 8 week program, split in 2 blocks.
Day 1: Full Body Strength
Day 2: Conditioning
Day 3: Full Body Strength
Day 4: Conditioning
Day 5: Full Body Strength
Day 6: Conditioning
Day 7: OFF
Its a 5-day per week program + 1 optional conditioning session.
Can you do something on Day 7?
Yes, go for a 60-minute walk, light hike and spend time meal prepping for the upcoming week!
AND Spend time with your loved ones!
6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
FullBodyWarm up - SCC -1
Full Body Warm-up: 1. Remove Tightness (2-3 min) Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. get Blood flow going (4-5 min) 3 Rounds of 10 x jumping jacks 10 x Active Straight Leg Raises 10 x squats 10 x joga push ups 3. get ready to perform Warm-up all 4 movements in your training today for 3 sets x 3-5 reps each
B1
Front Squat
5 x 8
B2
RDL
5 x 8
B3
Incline Bench Press
5 x 8
B4
Weighted Strict Pullup
5 x 8
C1
Banded Pallof Press
3 x 20
C2
Band Face Pull
3 x 15
Recovery
D
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
Aerobic Conditioning warm up
Conditioning Warm-up: 1. Foam Roll Adductors: 60s of 1-2" motion on each side 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. Light KB Squat Jumps: 3 x 3. Rest 60s
B
Turkish Get Up
4 x 1
Conditioning
C
Aerobic Cond. - C1 - W2
5 Rounds: 2 min easy (Bike, Ski, Row, run) 30 m Farmer Carry (RPE7) 2 min easy (Bike, Ski, Row, run) 20 landmine rotations (RPE6) 2 min easy (Bike, Ski, Row, run) 15-20 Push ups Rest 2:00min between rounds
Recovery
D
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
Aerobic Conditioning warm up
Conditioning Warm-up: 5 min treadmill - 25% incline - 2-2.5 mph 1. Foam Roll Adductors: 60s of 1-2" motion on each side 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. Light KB Squat Jumps: 3 x 3. Rest 60s
Aerobic conditioning - Zone 2/3
B
AMRAP 45 15 cal bike 15 cal row 15 cal ski try to find a med. pace where you can maintain a HR of 70% of your max. this should be a nice sweat session. alternative as EMOM E2MOM48 Bike (or run) ski (or row) row (or Ski) you perform every cardio exercise for 2 min then switch to the next one and will perform this for 8 rounds, total 48 min. RPE 6 (medium)
Recovery
C
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
FullBodyWarm up - SCC -1
Full Body Warm-up: 1. Remove Tightness (2-3 min) Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. get Blood flow going (4-5 min) 3 Rounds of 10 x jumping jacks 10 x Active Straight Leg Raises 10 x squats 10 x joga push ups 3. get ready to perform Warm-up all 4 movements in your training today for 3 sets x 3-5 reps each
B1
KB front rack (SL) box step ups
5 x 8
B2
KB double B-stance RDL
5 x 8
B3
KB gorilla Row
5 x 8
B4
DB floor press (Hip elevated)
5 x 8
C1
Hanging Knee Raise
3 x 20
C2
Zottman Curls
3 x 15
Recovery
D
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
Aerobic Conditioning warm up
Conditioning Warm-up: 3 rounds 10 x mountain climbers 10 x push ups 10 x Squat Jumps Rest 60s
Conditioning
B
EMOM - W1
5 rounds for time every minute Minute 1 - 30-45 sec Ski erg (moderate) Minute 2 - 10 x KB/DB hang clean to OH press Minute 3 - 10x DB Renegade rows Minute 4 - 100 ft KB front rack carry Minute 5 - 10x DB front rack squats Rest 2 min between rounds RPE 8
Recovery
C
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
FullBodyWarm up - SCC -1
Full Body Warm-up: 1. Remove Tightness (2-3 min) Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. get Blood flow going (4-5 min) 3 Rounds of 10 x jumping jacks 10 x Active Straight Leg Raises 10 x squats 10 x joga push ups 3. get ready to perform Warm-up all 4 movements in your training today for 3 sets x 3-5 reps each
B1
DB Bench Press
5 x 8
B2
Trap Bar Deadlift
5 x 8
B3
Goblet Squat
5 x 8
B4
Chest-Supported DB Row
5 x 8
C1
Russian Twist
3 x 20
C2
DB 3-Way Raise
3 x 15
Recovery
D
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
Conditioning Warm up
Conditioning Warm-up: 1. Foam Roll Adductors: 60s of 1-2" motion on each side 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. 3 rounds 10 pushups 10 situps 10 leg raises
Conditioning
B
Mixed Mod. - Cond. FBP - 1
Every 5 min x 5 Rounds: 12 cal (ski/ row) 12 SA alt. DB snatches 12 TTB 12 renegade rows to push up
C
Shoulder Pre-Hab
3 x 12
Recovery
D
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
