Momentum

Functional Fitness, Functional Training
Coach
Yuri Schoeffler

This 12-week training program is designed for beginners looking to establish a strong foundation in fitness. With three full-body workouts per week, the focus is on mastering fundamental functional movement patterns, including squats and hinges, to ensure proper form and injury prevention. The program emphasizes gradual progression, helping participants build strength, confidence, and consistency. By the end of the 12 weeks, you'll have a solid base to continue your fitness journey with Momentum's advanced training programs or ongoing structured plans to keep progressing.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$35
Get Build the Basics
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Build Strength with Compound Lifting
Compound lifts like squats, deadlifts, and bench presses are the foundation of strength training. By engaging multiple muscle groups at once, these movements maximize efficiency, build functional power, and enhance overall performance. Whether you’re a beginner or experienced lifter, compound lifting is key to developing strength that translates to real-world results.
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Prevent Injuries with Accessory Work
Accessory exercises target smaller, stabilizing muscles to enhance balance, mobility, and overall strength. By addressing imbalances and strengthening weak points, they support joint health and reduce the risk of injury, ensuring you stay strong and resilient in your training.
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Build a strong core
A strong core is the foundation of athletic performance. It improves stability, enhances balance, and powers nearly every movement, from lifting heavy weights to dynamic sports. By building core strength, you’ll unlock greater efficiency, reduce injury risk, and take your fitness to the next level.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Perfect Stretch

3 x 10

A2

Down dog to seal

3 x 5

B1

KoT Lunge

3 x 20

B2

Wallsit

3 x 0:30

B3

KB Lateral bend - standing

3 x 20

C

Barbell Box Squat

3 x 8

D

DB Reverse Lunges

3 x 20

E

DB incline press

3 x 15

F

Shoulder press w/ DB

3 x 10

G1

KB Front Rack Farmers Carry

3 x 30

G2

V- Ups

3 x 15

G3

Cable triceps push down

3 x 15

Tuesday
Week 1 Day 3

A1

Scorpions

3 x 10

A2

Down dog to seal

3 x 5

B1

DB Reverse Flys

3 x 10

B2

DB RDL with knee drive

3 x 20

B3

Hollow body hold

3 x 0:30

C

Barbell RDL

3 x 10

D

SA cable pull

3 x 24

E

Wide grip cable row

3 x 12

F1

SL hip thrust

3 x 20

F2

High plank hold

3 x 0:30

F3

DB High Pulls

3 x 10

Thursday
Week 1 Day 5

A1

Walk out

3 x 5

A2

Scorpions

3 x 10

B1

Russian KB Swings

3 x 10

B2

Push up

3 x 10

B3

Gorilla rows

3 x 10

C

Barbell reverse lunge

3 x 16

D

GHD Hip Extensions

3 x 10

E

SA DB Row

3 x 12

F

Lat pull down

3 x 12

G1

Leg raises

3 x 10

G2

DB pull over

3 x 10

G3

DB elevated bent over row

3 x 10

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