8th Street Gym

Functional Fitness, Functional Training
Coach
Sean Hayes

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 10-week program
Sunday
Day 1

Upper Body Warm Up

A

Foam Roll Pecs / Lats / Upper Back x 30 sec ea Relaxed Hang from Pull Up Bar x 30 sec Light Weight Lying Pec Stretch x 30 sec Side-Lying T-Spine Openers x 5 ea side Band Pull Aparts 2 x 10 reps Light DB / Band 1 Arm Externatal Shldr Rotations 2 x 10 ea Med Ball Chest Pass into Ground 2 x 10 OR Bench Plyo Push Ups 2 x 5

B

Slow Eccentric 1 & 1/2 Rep Bench Press

7, 7, 7, _

C1

“Slow-Mo“ 1 Arm Row

3 x 8

C2

Rear Delt Raise

3 x 15

D1

Lateral Raise Shoulder Circles + Top Half Raises

3 x 8

D2

1 & 1/2 Rep Incline DB Bicep Curls

3 x 12

Monday
Day 2

Lower Body Warm Up

A

Foam Roll Glutes / Hamstrings / Quads / Lower Back x 30 sec ea Incline Bench Quad / Hip Flexor Stretch x 30 sec ea side Incline Bench Pigeon Stretch x 30 sec ea side Goblet Squat with Prying x 30 sec Band Walks 2 x 10 steps ea way Glute Bridge Med Ball Groin Squeeze 2 x 10-15 seconds squeeze Weighted Bench Rocket Jumps OR Dynamic KB Swings 2 x 5

B

Slow Eccentric 1 & 1/2 Rep Heels Elevated Goblet Squat

7, 7, 7, _

C1

“Slow-Mo“ Bulgarian Split Squat

3 x 8

C2

Glute Bridge “Walkouts“

3 x 8

D1

Wall Assisted Single Leg RDLs

3 x 12

D2

Band or Cable Split Stance or 1/2 Kneeling Chops

3 x 12

Tuesday
Rest / Walk /Active Recovery
Wednesday
Day 3

Upper Body Warm Up

A

Foam Roll Pecs / Lats / Upper Back x 30 sec ea Lying Outstretched Pec Stretch x 30 sec ea Bench “Prayer” Stretch x 30 sec Seated T-Spine Twists (Legs straddle the bench & squeeze) x 5 ea side Lying “Y” Handcuffs 2 x 10 reps Light DB Cuban “Y” Press 2 x 10 Med Ball OH Slam 2 x 10 or Battle Rope Big Slams 2 x 10

B

Slow Eccentric 1 & 1/2 Rep Neutral Grip Pullup

4 x 5

C1

“Slow-Mo“ 1 Arm DB Incline Press

3 x 8

C2

Face Pull with External Rotation

3 x 15

D1

Two Way Shrugs

3 x 8

D2

1 & 1/2 Rep OH Tricep Extensions

3 x 12

Thursday
Day 4

Ankles

A

1 Round: Lacrosee Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Wall or Ledge Calf Stretch x 30 sec ea

Hips

B

1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea Hip Flexor / “Couch” Stretch x 30 sec ea

Shoulders

C

1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea

“GET RIGHT” CIRCUIT:

D

Perform x 2-3 Rounds Leaning Toe Risers (Upper Back Against a Wall, Legs Out in Front) x 15-20 reps “Moonwalker” Band TKEs x 10-15 reps ea leg Foam Roller, TRX, or Floor Slide Hamstring Curls x 10 reps Bent Knee Copenhagen Side Planks x 5-10 reps ea leg Incline Bench Light DB Cuban Presses x 5-10 reps Med Ball Dead Bugs x 5-10 reps ea way

CARDIO OPTIONS:

E

Choose A OR B. Aim for x 15-25 min of work! A.) Tempo Intervals Choose any cardio machine or exercise of your liking. Some good examples are as follows: Incline Treadmill Striders, Weighted Jump Rope, Sled Pushes, Rower, Assault Bike, Battle Ropes, Heavy Bag Punches. Follow a 20 seconds ON / 40 seconds OFF protocol for the target amount of time. Be sure to keep a smooth TEMPO where your effort level stays around a 7 out of 10, ensuring that you maintain quality throughout the entire duration! To increase difficulty, change the intervals to x 30 ON / x 30 OFF. B.) “Double Trouble” Choose TWO exercises to perform. Ideally, you want to choose ONE Lower Body dominant exercise and ONE Upper Body dominant exercise. A good example would be KB Swings and Battle Ropes. Once you have your exercises, perform each one for about x 20-30 seconds each, going from one exercise to the next. After performing the 2nd exercise for x 20-30 seconds, you will then rest for roughly x 60 seconds. That will be ONE round. Aim for x 8-12 total rounds!

Friday
Rest / Walk /Active Recovery
Saturday
Rest / Walk /Active Recovery
Coach
coach-avatar Sean Hayes

GET B.I.G. / Back In The Game