Team Reach Training
Bodybuilding, Strength & Conditioning, Functional TrainingFull Body Physique Training is for individuals who want to move beyond traditional bodybuilding and increase total strength and physical literacy.
The program is built around 3 full-body splits and 2 conditioning days. The full-body session focus on squat, push, pull; and, each workout starts with an intense core workout. The conditioning is more traditional style cardio with a twist. Cardio is built around interval work and heavy carries and drags.
Series 1 Specs:
Skill Level - Beginner to intermediate. No Olympic lifting required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, SkiTrainer, Rower, AirBike, Treadmill, wall ball, slam ball, sled.
Focus - Bodybuilding, Strength and Conditioning, Functional Training
Training Days per Week - 5
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 5 Full Body Session Push Pull Arms:
Double KB Clean and Jerk 4x10
(superset)
Multi Grip Bar Close Grip Bench Press 3x12
EZ Bar Curl to Press 3x12
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Conditioning
B
Functional Core Circuit 1
4 Rounds: Plank Side Tuck Jumps x10/side Plank KB Pull Through x10/side Psoas March x10/side Adductor Side Plank x20 seconds/side *Rest 30 seconds between rounds
C1
Push-Up
2 x 10
C2
Romanian Deadlift
2 x 10 @ 45 lb
D
Bench Press
4 x 10
E
DB Deadlift
3 x 12
F1
Feet Elevated Push-Up
3 x 12
F2
Seated Row
3 x 12
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
Air Bike
1 x 3:00 @ 5
B
Dowel Pass-Throughs
1 x 20
C1
Dead Hang
2 x 0:20
C2
Plank
2 x 0:20
Air Bike and Carry
D
5 Rounds: Air Bike Fast x30 seconds Air Bike Slow x30 seconds (after completing 5 rounds, then) 2 Rounds: OH KB Carry and Single Arm Farmer's Carry x50yds (switch arms half way) @70% RPE (after completing 2 rounds, then) 5 Rounds: Air Bike Fast x30 seconds Air Bike Slow x30 seconds
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Conditioning
B
Functional Core Circuit 2
4 Rounds: Crawl to KB Drag x20yds Sandbag Resisted Drag x10/side Band Pull Through x20 Banded Deadbug x10/side *Rest 30 seconds between rounds
C1
Third World Squat Hold
2 x 0:30
C2
Alternating Bodyweight Lunge
2 x 5
D
Back Squat
4 x 10
E
Lat Pulldown
3 x 12
F1
DB Reverse Lunge (Front Foot Elevated)
3 x 8
F2
Pendlay Row
3 x 12
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
SkiErg
1 x 2:00 @ 5
B1
Front Rack Walking Lunge
2 x 25 @ 15 lb
B2
Hinge Jump
2 x 3
Ski and Drag
C
5 Rounds: Ski Trainer Fast x30 seconds Ski Trainer Slow x30 seconds (after completing 5 rounds, then) 2 Rounds: Shoulder Strap Sled Drag x50yds @heavy weight (after completing 2 rounds, then) 5 Rounds: Ski Trainer Fast x30 seconds Ski Trainer Slow x30 seconds
Recovery
D
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Conditioning
B
Functional Core Circuit 3
4 Rounds: Half Kneeling Ball Slam x5/per side @10-15lbs MB OH Sit-Up x10 @10-15lbs TRX Atomic Push-Up x10 Ring Body Saw x10 (use TRX) *Rest 30 seconds between rounds
C1
Standing Arnold Press
2 x 10 @ 15 lb
C2
Dowel Pass-Throughs
2 x 15
D
Double KB Clean & Jerk
4 x 10
E
Underhand Bent Barbell Row
3 x 12
F1
Multi Grip Bar Close Grip Press
3 x 12
F2
EZ Bar Curl to Press
3 x 12
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
