Hot Seller New

Form & Function at Home

Meghan Sak-Ocbina

Coach
Meghan Sak-Ocbina

The 3 previous Form & Function programs have been loved by many seeking training that is fun, functional, and effective -- with a little bit of bro, a lot of creativity, and with longevity as the end-game goal.

While the F&F programs can be more or less modified for those with minimal equipment, this program is tailored specifically for those training from home, on the road, or otherwise limited in their access to cables, rigs and barbells!

If you're looking for a minimal equipment program that has you moving well, feeling capable, and confident in your body, this is for you!!

benefit-image-0
Minimal equipment needed
This program is DESIGNED for those with no access to a full gym. You'll need: Dumbbells or Kettlebells, Bands, Sliders (or makeshift sliders), Foam roller, box (or something SAFE you can use for a box!), ideally a bench (not absolutely necessary), medicine ball (not absolutely necessary), and your body!! Your greatest tool.
benefit-image-1
Intelligent, Engaging Programming
Written by a Doctor of Physical Therapy, Strength and Conditioning Coach, and former physique competitor, F&F is a mix of hypertrophy, athletic movement, and exploration! We move in all three planes of motion, train to be explosive, and get a solid pump while we're at it!
benefit-image-2
Chat with Coach Meghan!
You have access to coach Meghan and the rest of the athletes doing this program in the group chat, so you can share your wins, trouble shoot struggles, and keep accountable!
benefit-image-3
Train to feel your best!
Many programs are advertised as the ticket to the body of your dreams. I believe the secret to looking your best is FEELING and performing your best. The physique gains are a side effect -- the appreciation of and confidence you gain in your body are the real prize.
Features
feature-icon
Access to your coaches
Coach Meghan is in the team chat daily, answering your questions and cheering you on!
feature-icon
Programming 5 days per week
3 full-body lifting sessions, and 2 completely optional conditioning days, so you can tailor it to your schedule.
feature-icon
Exercise Video Guidance
Demo videos, written instructions, and modification suggestions for every exercise.
feature-icon
Track your Progress
Your training data is automatically tracked as you complete each week, making it easy to track progress as you go!
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells or Kettlebells // Long bands // Foam Roller // YOU!!!
Recommended
Sliders // Medicine Ball // Box // Bench
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
F&F at Home Phase 1 Day 1 

Prep

A

F&F AH Phase 1 Prep

2-3 rounds, depending how you feel today! - Squat hold breathing x 10 breaths - sit as low as you can while maintaining pressure through the heels, holding onto something in front of you. Inhale, let everything expand. Exhale ALL the air until you feel your abs kick on, then maintain this tension for the next 9 breaths. Should feel a nice inside- out stretch across the ribcage and back! - Retro squished lunge x 8-10 steps - take SMALL steps here, again focusing on nose over knee over toes on the front foot, rotating bellybutton towards that leg. Make sure you keep pressure through ball of foot and heel, abs on! - Star plank row x 8-10 each side - Press supporting forearm into floor, core engaged. Allow band or cable to pull top arm forward as you reach top leg back, then row as you bridge hips forward, driving bottom knee into floor! - SL inchworm to SLRDL x 5 each side - use abs to hop in, then drive through heel to stand, rolling yourself up from sit bone.

B

SLRDL w weighted knee drive

3 x 8

C

1.5 Rep Arnold Z press

3 x 8

D1

Ipsilateral Load Reverse Lunge

3 x 8

D2

Half kneeling pull to push (inside knee up)

3 x 12

E1

Two Point Row - Hand on Wall

3 x 8

E2

Single Arm KB Incline Press

3 x 8

Monday
F&F at Home Phase 1 Optional Conditioning/Core

A

Pick your Cardio Implement!

1 x 40:00

B1

Sit up stand up

3 x 10

B2

Modified side plank with reach under to up

3 x 10

B3

supine band chop - contralateral hip extended

3 x 10

Tuesday
F&F at Home Phase 1 Day 2

Prep

A

F&F AH Phase 1 Prep

2-3 rounds, depending how you feel today! - Squat hold breathing x 10 breaths - sit as low as you can while maintaining pressure through the heels, holding onto something in front of you. Inhale, let everything expand. Exhale ALL the air until you feel your abs kick on, then maintain this tension for the next 9 breaths. Should feel a nice inside- out stretch across the ribcage and back! - Retro squished lunge x 8-10 steps - take SMALL steps here, again focusing on nose over knee over toes on the front foot, rotating bellybutton towards that leg. Make sure you keep pressure through ball of foot and heel, abs on! - Star plank row x 8-10 each side - Press supporting forearm into floor, core engaged. Allow band or cable to pull top arm forward as you reach top leg back, then row as you bridge hips forward, driving bottom knee into floor! - SL inchworm to SLRDL x 5 each side - use abs to hop in, then drive through heel to stand, rolling yourself up from sit bone.

B

Double DB Rack Squat

3 x 8

C

Tempo Lat Pulldown

3 x 8

D1

SL hip thrust

3 x 8

D2

side lying bench rear delt fly

3 x 12

E1

Straight leg DB floor press

3 x 8

E2

Banded Lateral Raise

3 x 12

Wednesday
F&F 3.0 Phase 1 Optional Conditioning/Core 2 

A

Pick your Cardio Implement!

1 x 40:00

B1

Supine leg lowers with DB reach

3 x 10

B2

Chaos Suitcase March

3 x 10

B3

Foam roller plank with alternating reach

3 x 5

Thursday
F&F at Home Phase 1 Day 3 

Prep

A

F&F AH Phase 1 Prep

2-3 rounds, depending how you feel today! - Squat hold breathing x 10 breaths - sit as low as you can while maintaining pressure through the heels, holding onto something in front of you. Inhale, let everything expand. Exhale ALL the air until you feel your abs kick on, then maintain this tension for the next 9 breaths. Should feel a nice inside- out stretch across the ribcage and back! - Retro squished lunge x 8-10 steps - take SMALL steps here, again focusing on nose over knee over toes on the front foot, rotating bellybutton towards that leg. Make sure you keep pressure through ball of foot and heel, abs on! - Star plank row x 8-10 each side - Press supporting forearm into floor, core engaged. Allow band or cable to pull top arm forward as you reach top leg back, then row as you bridge hips forward, driving bottom knee into floor! - SL inchworm to SLRDL x 5 each side - use abs to hop in, then drive through heel to stand, rolling yourself up from sit bone.

B

Pause DB RDL

3 x 8

C

Standing alternating OHP

3 x 8

D1

Box Step up

3 x 8

D2

Alternating Bent Over Row

3 x 8

E1

Dead Stop Push Up - Chest Level

3 x 5

E2

Bent over Band Face Pull

3 x 12

Coach
coach-avatar Meghan Sak-Ocbina

With over 10 years of coaching experience, I am a Doctor of Physical Therapy, Board Certified Athletic Trainer, Certified Strength and Conditioning Specialist, and Precision Sports Nutrition Coach. When I'm not in the gym, I'm walking my Golden Griffey or hiking the mountains of the PNW!

FAQs
I'm new to training, is this program appropriate for me?
This program is designed for those who have some experience training, but each phase builds on the last! If there are movements you're unfamiliar with, you can always ask for tips in the team chat!
If I get sick and miss a week, can I pause the program?
This program is lifetime access, so while you can't pause it for a week, you can restart it any time (or shift the start date so it lines back up with when you return to training). If you do restart it, your training data will be reset.
I LOVED THIS PROGRAM!!!! Can I do it twice in a row?
YES!!! I actually recommend it, as you will more than likely see big gains in performance the second time around! You can continue repeating it as many times as you want, or hop on another F&F program if you're interested in them!
Where can I find the program to restart it?
Your program lives in your TrainHeroic Library under programs! All you need to do is select the start date and it will populate in your calendar.
Form & Function at Home