RP | Functional Strength and Stability Program: Training by Chris Pardini in TrainHeroic

Refined Performance

Tactical / Military, General Fitness, Strength & Conditioning, Combat Sports
Coach
Chris Pardini

This program is for those that are seeking to increase their overall strength and stability through functional movement patterns. By incorporating a unique dynamic between intriguing movements and the demands of eccentric isometrics, it's guaranteed that you will not only improve your strength, but will improve your movement patterns as well. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Barbell // Bench Press // Squat Rack // Dumbbells // Kettlebells // Monster Bands // GHD // Rower // Assault or Echo Bike.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Conditioning

A

RP Quick Warm-Up

1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW

B

Front Curled Squats

3 x 8

C

DB RDL

3 x 8

D

Incline DB Bench Press

3 x 8

E

Standing DB Press

3 x 8

F

Bent Over DB Row

3 x 8

G

1-Arm Lat Pull-in

3 x 16

H1

Leg Lifts

3 x 10

H2

Superman

3 x 10

Conditioning

I

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Monday
Week 1 Day 2

A

Rower

750, 250, 250, 500, 250, 250 @ 1:00, 2:00, 2:00, 1:00, 2:00, 2:00

Conditioning

B

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Tuesday
Week 1 Day 3

Conditioning

A

RP Quick Warm-Up

1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW

B

Spoto Press

3 x 8

C

Plate Loaded Shoulder Press

3 x 8

D

Leg Press

3 x 8

E

Glute Drive

3 x 8

F

Horizontal Row

3 x 16

G

Hammer Curl

3 x 16

H

GHD Hip Extension

3 x 12

I

GHD Sit-Up

3 x 12

Conditioning

J

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Wednesday
Week 1 Day 4

Circuit

A

30-24-18-12-6 Calorie Echo Bike 30-24-18-12-6 AbMat Sit-Ups * If the Sit-Ups are too much, do crunches! Keys for Performance: - For the higher reps, you want to go at a slower and steadier pace. Something sustainable that will allow you to keep moving throughout the whole workout. - As you get closer to the end, especially to last set, I want you to dig deep and try to sprint to the finish line.

Conditioning

B

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Thursday
Week 1 Day 5

Conditioning

A

RP Quick Warm-Up

1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW

B

KB Suitcase Deadlift

3 x 16

C

Hack Squat

3 x 8

D

Single Arm Incline DB Press

3 x 16

E

GHD Row

3 x 8

F

Egyptian Lateral Raises

3 x 8

G

Lat Pulldown

3 x 8

H1

Reverse Grip Triceps Pulldown

3 x 10

H2

Rope Curl

3 x 10

I

Plank

3 x 1:00

J

Kneeling Cable Crunch

3 x 12

Conditioning

K

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Coach
coach-avatar Chris Pardini

Hey there! I'm Chris. I'm a Marine Corps veteran with a MS degree in Exercise Physiology, a CSCS cert, and a TSAC-F cert. I have accrued over 18,000 hours of training experience in almost all facets of fitness! Come join the team!

RP | Functional Strength and Stability Program