Form & Function at Home
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!!
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
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
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
Single Leg Hip Thrusts
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
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
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
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!
