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Full Body Momentum

Functional Momentum

Functional Fitness, Functional Training
Coach
Anthony Mediavilla

Full Body Momentum is for anyone who’s interested in full body workouts that prioritize strengthening movement patterns as opposed to body part splits. Thoughtful and progressive programming that’ll build muscle, strength, power, conditioning, and mobility for well rounded fitness to support you doing the things you love doing for longer. Additionally, this program is flexible which is great for those with busy schedules and stressful seasons because it balances intensity, time, and recovery while giving you results that speak for themselves.

Utilizing a concurrent approach of functional strength and conditioning, we’ll strengthen and improve mobility in all of the foundational movement patterns by training them at least 3 times per week. Experience efficient programming that’ll have you training hard without breaking down or burning out.

Let’s build momentum to feeling good and performing better by getting started with Full Body Momentum today!

$20 / mo
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Strength
2 full body strength sessions per week that include main lifts and accessory work. Each strength session will have main lifts which will focus on strength development in 2 of the 6 foundational movement patterns. Accessory work focuses on muscle growth and support through hypertrophy.
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Power
1 full body speed session per week that includes main lifts and accessory work. There will be main lifts which will focus on power development in 2 of the 6 foundational movement patterns. This is accomplished by prioritizing movement explosiveness with lighter weight/using plyometrics which enhances overall athleticism. Accessory work focuses on muscle growth and support through hypertrophy.
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Conditioning
2 conditioning sessions per week primarily focus on aerobic base building (Zone 2). The format of aerobic conditioning will vary to include Mixed Modality, Tempo Aerobic, Cyclical, and General Physical Preparedness (GPP). At least once per week we'll focus on anaerobic development through High Intensity Interval Training (HIIT).
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Longevity
We'll have you train hard without breaking you down or burning you out with efficient programming that maximizes results through effort and focus without excess. We prioritize executing movements with full range of motion to ensure strength in all positions, improve mobility, and support joint health.
Features
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Access to Your Coach
Your coach will hold you accountable and provide the feedback you need to grow.
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Programming 5 days per week
Daily strength and conditioning that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide you and make execution easier.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
Join a community that holds each other accountable and encourages growth!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Squat Rack // Pull Up Bar // Dip Bar // Barbell // Weight Plates // Dumbbells // Kettlebells // TRX or Rings // Resistance Bands // Bench // Plyo Box // Medicine Ball // One Cardio Machine
Recommended
Trap Bar // Cable Machine // Reverse Hyperextension // GHD // Sled // Additional Cardio Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Full Body Strength

Prep

A

Warm-Up

B1

Trap Bar Deadlift

6 x 1

B2

TRX Squat Jump

5 x 3

C

Bench Press

3 x 8

D1

DB Chainsaw Row

2 x 10

D2

Alternating Goblet Cossack Squat

2 x 10

E

Med Ball Stir the Pot

4 x 20

Recovery

F

Cool Down

Tuesday
Aerobic Conditioning (Tempo)

Prep

A

Warm-Up

B1

Air Bike

7 x 20

B2

Single Arm DB Power Snatch

7 x 20

B3

Row

7 x 20

B4

Single Arm DB Power Snatch

7 x 20

B5

SkiErg

7 x 20

Recovery

C

Lower Foam Roll

Wednesday
Full Body Strength

Prep

A

Warm-Up

B1

Weighted Neutral Grip Pull-Ups

6 x 1

B2

Med Ball Slam

5 x 3

C

Belt Squat

3 x 8

D1

Bar Dip

2 x 12

D2

Single Leg Reverse Hyperextension

2 x 20

E

Neutral Grip Pull Up

1 x MAX

Recovery

F

Cool Down

Thursday
Aerobic Conditioning (Cyclical/GPP)

Prep

A

Warm-Up

B1

Air Bike/Bike/Row/Run/Ski

1 x 10:00

B2

Loaded Carry Variations

1 x 10:00

B3

Air Bike/Bike/Row/Run/Ski

1 x 10:00

B4

Sled Variations

1 x 10:00

Recovery

C

Upper Foam Roll

Friday
Full Body Speed

Prep

A

Warm-Up

B

Rotational Med Ball Slam

5 x 2

C

Speed Sumo Deadlift with Bands

5 x 3 @ 65 %

D1

DB Z Press

2 x 10

D2

DB Suitcase Walking Lunge

2 x 10

E1

Banded KB Swing

4 x 20

E2

Air Bike

4 x 20

Recovery

F

Cool Down

Saturday
Active Recovery
Coach
More from Functional Momentum
coach-avatar Anthony Mediavilla

Athlete with over 15 years of training experience exploring various training styles that has culminated in a philosophy that leads to effective programming supporting longevity and wellness.

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Bottom line

You'll get a program that's approachable, effective, and will keep you feeling good and performing better for longer.

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FAQs
Who is this program for?
Someone who want to explore full body workouts that needs time efficient training. This program is not for beginners and I would recommend at least 1 year or more of lifting experience.
Do I have to train all 6 days?
No it's not required. This program offers 3 full body sessions, 2 conditioning sessions, and 1 active recovery day which provides flexibility to accommodate to your schedule. Feel free to reach out to us for guidance on what sessions to complete that supports your availability.
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Full Body Momentum
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Full Body Momentum
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Full Body Momentum
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Full Body Momentum
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