Move Better, Feel Better: 5-Day Functional Strength Program
Unlock your body's full potential with our 5-day-per-week exercise program designed to help you move better and feel better in your daily life. Whether you're chasing after your kids, lifting groceries, or just want to move with ease and confidence, this program focuses on building strength, stability, and mobility to enhance your everyday activities.
What’s Included:
✅ 4 Strength-Focused Workouts – Develop total-body strength with functional exercises that translate to real-life movement.
✅ 1 Mobility & Core Day – Improve flexibility, balance, and core control to enhance posture and prevent injuries.
✅ Smart, Progressive Training – Workouts are structured to build resilience and movement efficiency over time.
✅ Feel Strong, Move Free – Reduce stiffness, increase energy, and perform daily tasks with ease.
This program is perfect for anyone looking to move with confidence, improve flexibility, and build lasting strength—because fitness isn’t just for the gym, it’s for life!
A1
KB Hip Shifts
2 x 5
A2
Pogo Jump
2 x 10
A3
Banded Glute Bridge
2 x 15
B1
Front Squat
3 x 8
B2
Box Jump
3 x 3
B3
Pallof Press
3 x 10
C1
DB Lateral Lunge
3 x 8
C2
HK Lat Pulldown
3 x 12
C3
Hammy Ball Curl
3 x 10
D1
Rotational Med Ball Scoop Toss
3 x 5
D2
Cable Face Pull
3 x 15
D3
Front Rack & Farmers Carry
3 x 30
E1
Spiderman Lunge w/ Rotation
2 x 8
E2
Deep Squat Stretch
2 x 30
A1
Rowing
2 x 20
A2
Assault Bike
2 x 20
A3
Med Ball Slam
2 x 20
A4
Plank
2 x 20
B1
Banded Biceps
3 x 20
B2
Banded Triceps
3 x 20
C1
Hip Airplane
2 x 8
C2
Thumbs to Ceiling
2 x 10
C3
HK T-spine Wall Rotation w/ Band
2 x 10
A1
Foam Roll
1 x 1:00
A2
Frankenstein Walks
1 x 10
A3
Pogo Foward
1 x 10
A4
Pogo Backward
1 x 10
A5
Prone Scorpion
1 x 5
B1
Trap Bar Deadlift
3 x 4
B2
Broad Jump
3 x 3
B3
Deadbug Hold
3 x 20
C1
Prone Bench Row
3 x 10
C2
B-Stance RDL
3 x 8
C3
Copenhagen
3 x 20
D1
DB Step Up
3 x 8
D2
DB Chest Press
3 x 12
D3
Band Assisted Push Up
3 x 5
E1
90-90 Hips
2 x 8
E2
Adductor w/ T-Spine Rotation
2 x 8
A1
Squat w/ Rotation
3 x 8
A2
DB Windmill
3 x 8
A3
Banded Ankle Dorsiflexion Mobilization
3 x 5
B1
Banded Up & Over
3 x 12
B2
90-90 Hips
3 x 8
B3
Pallof Hold
3 x 20
C1
Swimmer Hovers
3 x 10
C2
High to Low Plank March
3 x 30
A1
Quadruped Hip CARS
2 x 5
A2
Band Pull-Apart
2 x 10
A3
Split Jumps
2 x 3
A4
Lateral Pogo
2 x 10
B1
RFESS
3 x 5
B2
Band Assisted Split Stance Jumps
3 x 3
B3
Lateral Band Walk
3 x 10
C1
HK Cable Row
3 x 10
C2
Single Leg Hip Thrust
3 x 8
C3
Pallof Rotation
3 x 6
D1
One arm DB floor press
3 x 10
D2
DB Reverse Lunge
3 x 8
D3
Cuban Press
3 x 8
E1
Seated Biceps Curl
3 x 15
E2
Tricep Pushdown
3 x 15
Yianna Nadeau is an online strength and performance coach who takes a supportive, science-based approach to training. She designs personalized programs to help those looking to build strength, improve performance, and feel confident in their movements. With a focus on education, encouragement, and consistency, Yianna makes training effective, enjoyable, and sustainable for long-term success.
Build strength, improve mobility, and gain confidence in how you move—both in and out of the gym. This program helps you feel stronger, reduce stiffness, and move with ease in daily life. Join us today and start moving better, feeling better, and living st
Get Move BetterSchaefer
Verified Athlete"I used to be a cardio junkie and didn’t buy into lifting, but Yianna changed my mindset. Now, I’m in the best shape of my life, seeing progress in strength, agility, and mobility. She’s helped me understand nutrition, sleep, rest, and how to adjust training from perimenopause to menopause."