A functional exercise training program that is designed for the active adult that is looking to move well, get powerful and strong, increase metabolism and be well conditioned!
The program is 5 days per week, and will change at the beginning of every month.
A
Dynamic Warmup
B1
Medicine Ball Slam
3 x 10
B2
Squat Jump w/one foot landing
3 x 10
B3
Tall Plank Shoulder Taps
3 x 12
C1
One Sided Dumbbell Split Squat
3 x 8
C2
One Arm DB Bench Press
3 x 8
C3
Spiderman Plank
3 x 12
D1
Slider Leg Curl
3 x 10
D2
Band Pull Apart
3 x 10
E
Assault Bike
5 x 0:20
A
Dynamic Warmup
B1
Speed Skater Jump
3 x 5
B2
Tall Kneeling Side to Side Med Ball Slam
3 x 8
B3
Side Plank w/ rotation and reach
3 x 12
C1
1.5 Goblet Squat
3 x 8
C2
Single Arm Bent Over DB Row
3 x 10
C3
Half Kneeling Pallof Press
3 x 10
D1
One Sided DB Lateral Lunge
3 x 8
D2
Push Up w/forward reach
3 x 8
E
Rower
5 x 0:30
A
Dynamic Warmup
B1
Single Leg Med Ball Chest Pass
3 x 8
B2
Split Jumps
3 x 6
B3
Tall Plank Walk Outs
3 x 6
C1
Front Rack Dumbbell Reverse Lunges
3 x 6
C2
Half Kneeling Single Arm Lat Pulldown
3 x 8
C3
Hollow Body Hold
3 x 0:25
D1
Dumbbell Kickstand Deadlifts
3 x 8
D2
Half Kneeling DB Shoulder Press
3 x 8
E
Fast Sled Push
5 x 0:20
A
Dynamic Warmup
B1
Power Skips
3 x 30
B2
Med Ball Side to Side Toss
3 x 8
B3
Lateral Bear Crawl
3 x 5
C1
Rack Pull
3 x 6
C2
Single Arm Cable Chest Press
3 x 8
C3
Slider Body Saw
3 x 8
D1
Three Way Toe Tap
3 x 5
D2
Standing Cable Row
3 x 10
E
Farmer's Carry
5 x 0:30
A
Dynamic Warmup
B1
90 degree Box Jump
3 x 6
B2
Med Ball Rotational Toss
3 x 8
B3
Tall Plank Drag Through
3 x 12
C1
Bulgarian Split Squat
3 x 6
C2
Bent Over Rear Delt Raise
3 x 10
C3
Straight Leg L Sit Ups w/reach
3 x 10
D1
Single Leg Deadlift
3 x 8
D2
Weighted Push Up
3 x 8
E
Shuttle Run
5 x 0:15
Certified Strength and Conditioning coach for over 15 years
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