MOVEWITHMCK / MCKIYA MAZUR
Functional TrainingSWEAT IT TO SHRED IT.
This program is designed to get your heart rate UP, with a mix of hypertrophy, fat burning sessions, running, intervals, and full body functionality. We focus on tons of compound lifts and unilateral movements to keep you training like an athlete!
EQUIPMENT NEEDED: (HOME VERSION)
DUMBBELLS/KETTLEBELLS/MINI BANDS/LONG BANDS
EQUIPMENT NEEDED: (GYM VERSION)
BARBELLS/ DUMBBELLS/KETTLEBELLS/MINI BANDS/LONG BANDS
1 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 5:00
B1
Air Squat
1 x 5
B2
Worlds Greatest Stretch Complex
1 x 8
B3
Lateral Lunge
1 x 10
B4
Prone Angels
1 x 10
B5
Push Up Down Dog
1 x 5
B6
Active 90/90 Hip Mobility
1 x 5
B7
3-Way Ankle Mobility
1 x 5
C1
Goblet Squat
3 x 10
C2
Jump Squat
3 x 10
C3
Chin-Up
3 x 10
C4
High Plank Shoulder Taps
3 x 10
D1
DB Split Squat
3 x 10
D2
SA DB OH Thruster
3 x 10
D3
DB Side Plank Rotations
3 x 10
E1
DB Bicep Curls
3 x 15
E2
Skull Crushers
3 x 15
F1
Wall Sit
3 x 1:00
F2
Forward Walking Lunges
3 x 20
F3
Glute Bridge
3 x 20
Speed/Agility
A
Run Prep!
10 reps of the following: 1. Lunge to Hamstring floss 2. Worlds greatest stretch 3. Alt Leg Swing 4. :30s deep squat 5. Hammy sweeps 6. SL calf raises 7. Tib Raises 8. SL Glute bridge
5km Time Trial
B
Warm up : 10 mins nice and easy jogging just to warm up with about 3-4 striders of :15 long to get the feet moving. Pause for any extra stretching needed. . 5k--even and strong here at an effort you can hold ONLY for this 5k, do your best not to stop and walk, but if you do that is okay! Just keep going and finsih. Start your watch or timer right before the 5km so you get an accurate time. . Cool Down: 10 mins light jog.
C
Post Run Stretch
Conditioning
A
Dynamic Warm up
5 minute cardio warm up, jog, bike, treadmill Then 20 meters/reps of each: 1. Side shuffle L&R 2. Grapevine L&R 3. Lunge with overhead reach 4. Side Lunge 5. Squat Leg over knee & pull up 6. Alternating Quad Reach 7. Hamstring Sweeps 9. High Kicks 10. High knees 11. Butt kicks 12. Body weight lunges
B1
SA DB Clean and Jerk
3 x 10
B2
Burpee Over DB
3 x 10
B3
Banded Explosive Rotations
3 x 12
C1
DB Swing/ KB Swing
3 x 15
C2
Head Cutters
3 x 15
C3
Mountain Climber Taps
3 x 10
D1
Burpee Broad Jump
3 x 12
D2
DB Push up to Renegade Row
3 x 8
D3
Reverse Crunch
3 x 20
Strength/Power
E
Arms/Shoulders Circuit
Optional Arms and Shoulders at the end :) 2x10-12 A1. DB bicep curl A2. Lateral Raise A3. Tricep Kick Back B1. Front Raise B2. OH Y-Press B3. DB Hammer curl
Prep
A
Dynamic Warm up (Sprint Prep)
Dynamic Warm Up Prep: ***PLEASE PERFORM! - Lunge to T-Spine opener - Lateral Squat - Carioca - Lateral Shuffle with Big arms - Crossover Run - 3x Accelerations (70%/80%/90%) - A March - A Skips - Single boom booms (6/leg) - Triple boom boom booms (10 total) - Wall Prep (1,2,3 switches)
Conditioning
B
SPRINT INTERVALS
INTERVALS - sprinting on turf, treadmill, or air bike :15 seconds 8-9/10 HARD :45 seconds easy 4/10 RPE 6x reps 2:00 rest REPEAT COOL DOWN !!!!
Conditioning
C
CORE BURNER 1
CORE BURNER 1 - 3 ROUNDS!!! 30 mountain climbers 30 seconds forearm plank 30 seconds hip drop swivel plank 30 seconds side plank left 30 seconds side plank right 30 bicycle crunch SLOW 30 reverse crunch x3
A1
Air Squat
1 x 10
A2
Alternating Bodyweight Lunge
1 x 10
A3
PVC overhead pull aparts
1 x 10
A4
Table Top to Bridge Reach
1 x 5
A5
Prone Angels
1 x 10
A6
Hamstring Walk Out
1 x 5
B1
DB RDL
3 x 10
B2
Glute Bridge DB Bench Press
3 x 10
B3
Paloff Press
3 x 30
C1
DB Reverse Lunge
3 x 10
C2
Hamstring Walk Out
3 x 8
C3
HK Plate Chop
3 x 10
D1
Banded Horizontal Row
3 x 10
D2
Close Grip Push-Up
3 x 10
D3
Bench Dips
3 x 10
D4
Plank
3 x 1:00
Run Prep - Hips, Ankles, Mob ****
A
2x Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
B
Run
1 x 30:00
C
Lower Body Mobility
