Tak Athletics
Functional Fitness, General Fitnessfitness journey, or took some time off and need to get back into it,
minimal equipment workouts are the way to go.
Consistency is the key to gaining traction with any fitness
lifestyle. These workouts can be performed with limited equipment
anywhere and anytime, making it easier to stay on track!
The Foundational Fitness Program system is designed to be
progressive, with each program building upon the previous one. As you
get stronger, more mobile, and build more endurance, the next program
will challenge you just a bit more.
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Quick Prep DS 7
1. In Out Steps 2 x 10 / side 2. Dynamic Sit and Reach 2 x 5 3. 3D Lunges 2 x 4 / side 4. 1/2 Kneeling Windmill Open / Wall - 2 x 5 / side 5. Seated Hamstring Stretch 2 x 5 / side
B1
Towel Reverse Lunge
3 x 10
B2
Low Walking Forward And Backward Lunges
3 x 5 @ 3
C1
Single Leg Deadlift Band
3 x 6
C2
Bodyweight Curtsy Lunge
3 x 10
C3
Tall Plank
3 x 1 @ 15
Conditioning
D
Bodyweight Finisher 1 - The Twilly
1 1/2 Body Weight Squats :20 In Out Steps :20 March On The Spot :20 Wall Push Ups :20 Low Alternating Skaters :20 Rest :20 5X Through = 10'
Prep
A
Quick Prep DS 6
1. Monster walk forward and backward 2 x 5 / side 2. Dynamic 1/2 kneeling hip flexor stretch with side bend and rotation 2 x 5 / side 3. 1/2 kneeling windmill - closed 2 x 5 / side 4. Child's pose rocking 2 x 10 5. Single hip to one side 2 x 5 / side
B1
Band Resisted Zercher Squats
3 x 10
B2
Eccentric Only Push Up
3 x 5
C1
Side Lying Single Leg Bent Knee Hip Adduction
3 x 6
C2
Bent Over Single Arm Banded Row
3 x 8
C3
Band Pull-Apart
3 x 10
D
Walk
1 x 20:00
Prep
A
Quick Prep DS 5
1. Standing active hip flexion 2 x 5 / side 2. Squat to stand 2 x 5 3. Hip hinge thoracic rotation 2 x 5 4. Alternating lateral lunge with thoracic rotation 2 x 5 / side 5. Wall glute stretch 2 x 1 @ :30 / side
B1
Reverse Clam Shell
3 x 10
B2
Deadlift Band
3 x 8
B3
Bodyweight Hip Thrust
3 x 6 @ 2
B4
Front Plank Elbows Back
3 x 1 @ 20
C
Walk
1 x 20:00
Prep
A
Quick Prep DS 4
1. Wall lateral march 2 x 10/side 2. Spiderman 2 x 5 / side 3. Crab walk - band above knees 2 x 5 / side 4. Pike with knee extension 2 x 5 / side 5. Groin drift 2 x 5 / side
B1
Front Foot Elevated Body Weight Lateral Lunge
3 x 8
B2
Towel Reverse Lunge
3 x 6
B3
Groin Drift
3 x 3
C1
Half Kneeling Windmill - Open / Wall
3 x 3
C2
Banded Chest Flys
3 x 10
D1
Diagonal Band Pull Apart
3 x 5
D2
Knees Bent Push Ups
3 x 8
E1
Hollow body hold
3 x 1 @ 15
E2
Eldoa - 2 feet up
3 x 8
E3
Torsion Plank
3 x 4
F
Walk
1 x 15:00
