Team Reach Training
Functional TrainingTeam|Reach's Limited Equipment Functional Training Series is for athletes who have access to limited equipment, as a result of travel or desire to train minimalist.
The series follows an upper, lower, total body split, with two conditioning and core days.
The goal of this series is hypertrophy and conditioning. There are 6 unique strength sessions and 3 unique conditioning sessions.
You will need the following equipment:
Dumbbells, Resistance Bands, and Pull-Up Bar
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep and Core Circuit
A
3 Rounds for Completion: Bench Push-Up x5 Underhand Resistance Band Row x10 Crunch x20 Shoulder Taps x10/per side Bicycle Sit-Ups x10/per side Band Pull-Apart x5 Band Pass-Through x5
B1
Alternating DB Bench Press
3 x 15
B2
Drag Curl with Resistance Bands
3 x 15
C1
Two Point DB Bent Row with One Arm Iso Hold
3 x 15
C2
Band Overhead Tricep Extension
3 x 15
5 AMRAP
D
5 Minutes As Many Rounds as Possible: 5 Pull-Ups 5 Burpees 10 Alternating V-Ups (10 per leg) *Go fast! Track number of rounds completed.
E
DB Push Press
3 x 1:00
F
Floor Seated Single Arm High Angle Row
3 x 10
Recovery
G
Post Workout Upper Body Recovery
Perform 2 Rounds of 20-30seconds of each stretch, moving in circuit fashion: 1) Front Delt and Pec Stretch 2) Modified Lat Stretch 3) Tricep Stretch 4) Thread Needle 5) Wall Bicep Stretch
Prep
A
3 Rounds for Completion: A-Skip x25yds Lateral Leg Swings x10/per leg Front to Back Leg Swings x10/per leg Reverse Lunge with Reach and Twist x3/leg
B
Light Jog
1 x 3:00
C
Hill Repeat
6 x 1
D
Rowing
1 x 3:00
E
Rowing
6 x 200
F
Air Bike
1 x 3:00
G
Air Bike
6 x 15
H
BikeErg
1 x 3:00
I
BikeErg
6 x 400
J1
Standing Teapot
3 x 10
J2
Dual KB Hollow Flutter Kicks
3 x 50
K
KB Leg Lift Over
3 x 30
Recovery
L
Post Workout Lower Body Stretch Circuit
Perform 2 Rounds of 20-30seconds of each stretch, moving in circuit fashion: 1) Modified Pigeon 2) Half-Kneeling Hamstring Stretch 3) Couch Stretch 4) Calf Stretch 5) Thread Needle
Prep and Core Circuit
A
3 Rounds for Completion: Air Squat x10 Weighted Sit-Ups x10 (use 10-20lbs dumbbell) Lateral Lunge x3/leg Lunge and Twist x5/leg Superman Pose x10
B1
DB Goblet Squat
3 x 10
B2
DB Reverse Lunge
3 x 10
C1
DB Romanian Deadlift
3 x 15
C2
Box Jump
3 x 15
5 AMRAP
D
5 Minutes as Many Rounds as Possible: Tuck Jumps x5 Single Arm OH DB Walking Lunge x30yds (switch arms half way) Mountain Climbers x50 *Go fast. Track number of rounds completed. DB weight @6RPE.
E
Air Squat
3 x 1:00
Recovery
F
Post Workout Lower Body Stretch Circuit
Perform 2 Rounds of 20-30seconds of each stretch, moving in circuit fashion: 1) Modified Pigeon 2) Half-Kneeling Hamstring Stretch 3) Couch Stretch 4) Calf Stretch 5) Thread Needle
Run Prep
A
3 Rounds for Completion: High Knees x20sec Butt Kicks x20sec Groiners x10/per side Reverse Lunge with Reach and Twist x5/leg
B
Light Jog
1 x 3:00
C
Run
1 x 2.5
D
Rowing
1 x 3:00
E
Rowing
1 x 5000
F
Air Bike
1 x 3:00
G
Air Bike
1 x 10000
H
BikeErg
1 x 3:00
I
BikeErg
1 x 10000
Recovery
J
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep and Core Circuit
A
3 Rounds for Completion: DB Arnold Press x5/arm (light weight) Alternating Lunges x5/leg Plank x30sec Push-Up x5-10 DB Bent Row x10 (light weight)
B1
Bulgarian Split Squat
3 x 12
B2
Wall Climb
3 x 3
C1
Floor Seated DB Shoulder Press
3 x 15
C2
Hanging Knee Raise
3 x 15
D1
Banded Row
4 x 20
D2
Half Kneeling Single Arm Chest Press w/OH KB
4 x 15
D3
Banded Face Curl
4 x 20
D4
Banded Tricep Pushdown
4 x 20
3 RFT
E
3 Rounds for Time: 400m Run / 500m Row / 25cal Air Bike / 1000m Bike Erg 10 Burpees 30sec Plank *Track time to complete.
Recovery
F
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
