Functional Strength - Upper/Lower Split
Apex Personal Coaching
Functional Training, Functional Fitness, Strength & Conditioning, General FitnessThis four week program delivers 4 sessions per week over 4 weeks.
Sessions are split in to the following: -Upper (Push) -Upper (Pull) -Lower -Capacity
Through-out this four week program you will focus on developing explosive speed, gorilla strength and work capacity to envy the local farmer's trusty sheepdog.
This program is for those who want to look to develop the above, whilst keeping some functional movement involved. Maybe your a Crossfitter who wants to build strength and muscle but still wants a challenging metcon. Perhaps you're a serving LE/Military or First Responder who's looking to become an asset. You could just be a regular gym-bunny who's looking for a change.
Either way, this program will deliver a four week cycle that is fresh, challenging and outstanding value for money.
Are you ready to take your first step in becoming ROBUST - READY - RESILIENT!
A1
Rowing
1 x 3:00
A2
Scap Activations
3 x 8
A3
Bent Over DB Row
3 x 8
A4
Plank
3 x 0:15
B1
Lat Pulldown
4 x 12
B2
1-Arm DB Row
4 x 12
C1
Seated Cable Row
3 x 15
C2
Barbell Upright Row
3 x 12
D1
Band Face Pull
2 x 25
D2
Sit-up
2 x 25
D3
Tricep Rope Pulldowns
2 x 25
D4
Flutter Kicks
2 x 25
D5
DB Lateral Raise
2 x 25
E1
Tricep Stretch
2 x 0:30
E2
Crossarm Stretch
2 x 0:30
E3
Thoracic Extension on Foam Roller
2 x 1:00
A1
SkiErg
3 x 5
A2
Burpee
3 x 5
A3
Assault Bike
3 x 5
B1
SkiErg
9 x 1:00 @ 10
B2
Burpee
9 x 1:00 @ 10
B3
Assault Bike
9 x 1:00 @ 10
B4
Rest
9 x 1:00
C1
Dead Hang
2 x 0:10
C2
Instep stretch
2 x 0:15
D
Box breathing
6 x 0:16
A1
Assault Bike
1 x 3:00
A2
Lunge Walk with Rotation
3 x 10
A3
Walking Toe Touches
3 x 10
A4
Dead Bug
3 x 10
B1
Goblet Squat
3 x 20
B2
Russian KB Swing
3 x 15
B3
Rest
3 x 1:00
C1
Bulgarian Split Squat
3 x 15
C2
Romanian Deadlift
3 x 15
C3
Rest
3 x 1:00
As Many Rounds as Possible (15 mins)
D
Box Step-Ups x16/16 Wall Balls x16 High Plank (plank on hands) x30s *Perform for reps for quality*
E1
Couch Stretch (Hip Flexors)
2 x 0:30
E2
Seated Hamstring Stetch
2 x 0:30
E3
Butterfly Stretch
2 x 1:00
A1
Arm Circles
2 x 10
A2
High Knee Hug
2 x 10
A3
Front Plank on Elbows
2 x 0:30
A4
Walking Quad Stretch
2 x 10
B1
DB Shoulder Press
3 x 15
B2
DB Bicep Curls
3 x 15
B3
Rest
3 x 1:00
C1
DB Bench Press
3 x 12
C2
Bench Dips
3 x 12
C3
Rest
3 x 1:00
For Time
D
6 Rounds for time 6 DB Thruster (DB in each hand) 15m KB Farmer Carry (medium to heavy weight) 200m run Choose weights that you can perform the reps unbroken. Keep Farmer's carry relatively heavy. Although this is being performed for time, do not sacrifice quality of reps.
E1
Couch Stretch (Hip Flexors)
2 x 1:00
E2
Chest Stretch
2 x 1:00
E3
Downward Dog
2 x 1:00
Scott Quirk
With a wealth of knowledge across an array of methods including functional fitness, powerlifting and bodybuilding, Scott has a mountain of experience. Alongside this experience, Scott, is also a serving member of Law Enforcement having worked some of the largest events in recent history throughout the UK. This mixture of both worlds reflects the type of programming that can be expected.
A quality program that delivers high quality training, all for less than the price of your favourite take-away Pizza. What have you got to lose, now's the time to get involved!
Get Functional Strength - Upper/Lower Split
Lewis P.
Footballer, Runner
Verified Athlete"As a keen runner and someone who enjoys cardio based fitness. I found the sessions not only incorporated this but also helped bring my mile time down and got me feeling explosive rather than just "fit""
