Reach Functional Fitness

Coach
Ethan Parker

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

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Sample Week
Week 1 of 4-week program
Sunday
2021-4-5

Conditioning

A

P&P Warm-up for Lower Body

Complete 3 rounds of the following: - 10 Air squats as low as possible - 10 Alternating reverse lunges (5 per leg) - 10 Dowel Pass-Throughs - 10 Banded Rows

B

Back Squat

8, 6, 4, 2

C

Bodybuilding Squat

2 x 20

D1

Barbell Lunge

3 x 20

D2

Weighted Db Step ups

3 x 15

E

Lying DB Hamstring Curl

4 x 20

F

DB Seated Calf Raise

5 x 25

Conditioning

G

P&P Rowing E2MOM (4 Min)

E2MOM: Every 2 Minutes On the Minute - Row at 2:20-2:40 split for 45 seconds, 15 second transition - 10 Alternating ball slams (40/20) *If you finish before the 2 minutes for the round is up, rest the remainder of the minute.* *If you break the 2 minute time limit, go at your own pace until you finish both rounds* Record results as 2 rounds if you complete both.

Recovery

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Monday
2021-4-6

Prep

A

P&P Warm-up for Upper Body

- 10 Dowel Pass-throughs - 10 Push-ups - 10 Banded tricep extensions - 10 DB Arnold presses (using light weight)

B

Bench Press Max Reps

C

Bench Press

4 x 10

D1

Tricep Rope Pulldowns

3 x 10

D2

Skull Crushers

3 x 10

D3

Single Arm Overhead Tricep Extension

3 x 10

E

Barbell Bicep Curl

5 x 12

F

Ab Wheel

Conditioning

G

P&P Jump Rope Intervals

Using a regular (SC) or weighted (RX) jump rope: 4 rounds- 1 minute AMRAP *Rest 1 minute after every round*

Recovery

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Tuesday
2021-4-7

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Ab Wheel

4 x 15

C

Cable Crunch

4 x 15

D

Side Plank

2 x 0:45

Conditioning

E

P&P 10 Min Treadmill Walk

Conversational speed.

Recovery

F

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Wednesday
2021-4-8

Conditioning

A

P&P Warm-up for Lower Body

Complete 3 rounds of the following: - 10 Air squats as low as possible - 10 Alternating reverse lunges (5 per leg) - 10 Dowel Pass-Throughs - 10 Banded Rows

B

Trap Bar Deadlift

8, 6, 4, 2

C

Dimel Deadlifts

3 x 15

D

Lat Pulldown

4 x 12

E1

Glute-Ham Raise

3 x 10

E2

Dumbbell RDL

3 x 10

F

Plank

2 x 0:45

Conditioning

G

P&P Sandbag Squat to Over Box

Using a 12 inch box, complete as many rounds of the following: 4 minutes: - 15 sandbag squats (80/60) *Put bag on your traps, as if you were squatting a barbell* - 10 (12 in) box jump overs

Recovery

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Thursday
2021-04-09

Prep

A

P&P Warm-up for Upper Body

- 10 Dowel Pass-throughs - 10 Push-ups - 10 Banded tricep extensions - 10 DB Arnold presses (using light weight)

B

Bench Press Max Reps

C

Bench Press

5 x 10

D1

DB Tricep Kickback

3 x 10

D2

Diamond Push-Up

3 x 15

D3

Bench Dips

3 x 20

E

DB Bicep Curls

5 x 12

Conditioning

F

P&P Wall Ball to Split Jump AMRAP

There will be a 4 minute time limit to do as many reps as possible. Each rep counts as 1 point and you will add points at the end of the AMRAP to get your total. 25 Wall Balls 20/14 25 Split Jumps with Wall Ball in hand (25 Reverse Lunges as alternative)

Recovery

G

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

4-Week Hypertrophy For Powerlifting Program