Functional Fat Loss- Stronger: Training by Michael Quirk in TrainHeroic

Functional Fat Loss

Coach

Michael Quirk

Features
5 sessions per week
Must use App app to view and log training
Team Training

$39 / mo

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Get That Fire Back In Your Belly

Its easy to fall out of love with training, especially when training alone, the FFL Stronger programme will get you out of that funk, see you smash through your targets, feel fitter, stronger and more mobile all with the support of the FFL community Knowing there is someone else doing the same plan as you that day is a great motivator to get after it

Structure Breeds Consistency

Having a plan week on week, month on month will help you find the consistency in the gym you need, not being in a rut, walking round the gym aimlessly, but instead turning up and smashing it week on week will not only make you feel better in the gym but outside of it to with better food and lifestyle choices coming hand in hand with a good exercise routine

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

3-5 Day plan with 1 lower focus, 1 upper focus, 1 whole body and 2 conditioning days...You also get access to mobility programmes and optional extras

Exercise Video Guidance

Instructional videos from our coaching team to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Get After It- Lower Focus

Air Bike- FFL

1 x 3:00

Circuit

2 Rounds Deep Squat With Rotation (5/side) Single Leg Glute Bridge Hold (30s/side) Bodyweight Squat + 1/2 (10 Reps)

Circuit

2 Rounds 6 Box Step Ups 6 Jumping Lunges/Side 12s Ski Sprint

Back Squats- FFL

6, 6, 4, 4

BB Glute Bridge- FFL

3 x 6

Front Rack Reverse Lunges- FFL

3 x 10

Leg Press- FFl

3 x 12

DB/BB Romanian Deadlifts- FFL

3 x 12

KB Plank Pull Throughs- FFL

3 x 16

Monday

Built- Upper Focus

Ski-Erg- FFL

1 x 3:00

Circuit

2 Rounds: 6-8 Scapula Pullups Kettlebell Windmill (5/side) Pushups x 10

Circuit

2 Rounds 6 KB High Pulls 6 Alternating Renegade Rows 6 Burpee Tuck Jumps

BB Bench Press- FFL

6, 6, 4, 4

Bradford Press- FFL

3 x 12

DB Bent Over Rows- FFL

3 x 10

Hollow Rocks- FFL

3 x 30

Circuit

21-15-9 Seated Hammer Curls DB Flys Bench Dips

Tuesday

Functional Conditioning

Air Bike- FFL

1 x 3:00

Circuit

3 Sets 10 Feet Elevated SIde Plank Hip Taps/Side 5 Cossack Squats/Side 6-8 Hanging Knee Raise

Negative Chin Ups- FFL

5 x 6

Circuit

1K Run + 50 Walking Lunges (BW) (Rest 90s) 2k Ski + 50 BW Squats (Rest 90s) 3K Assault B + 30 HR Press Ups + 30 Inverted Rows

Wednesday

Graft- Whole body

Rower- FFL

1 x 3:00

Circuit

2 Rounds: 5 Inchworms 10 Reverse Lunges 5 Shoulder Extension Bridge

Circuit

2- Rounds 4 Box Jumps 5 DB RDL 12s Bike Sprint

Deadlift

6, 6, 4, 4

BB Strict Press- FFL

3 x 6

Inverted Rows- FFL

3 x 12

Tall Kneeling Arnold Press- FFL

3 x 10

KB/DB Single Leg Deadlift- FFL

3 x 10

Cable Tricep Extension- FFL

3 x 15

Bike Erg- FFL

1 x 5000

Thursday

Optional Extras

Circuit

9 Min AMRAP 6 Plank Reach 6 FFE Split Squats/side 12 Mountain Climbers 12 Hollow Rocks

Circuit

12 Min AMRAP 2-4-6-8 (+2 Each Round) Dual KB Thrusters Shotguns 100m Ski Every Round Score is total reps (not including Ski metres)

Circuit

12 Min AMRAP 3-6-9-12 (add 3 each round) Bike calories Squat jumps Butterfly Sit Ups Score is total reps

Coach

More from Functional Fat Loss

Michael Quirk

FAQs

How long are the sessions?

Sessions vary between 45 and 60 minutes

How Fit Do I Need To Be?

For the Stronger programme we recommend you have a decent weight training background with a few years experience and a good general level of fitness....if you feel you might not quite be there yet check out our FFL Stronger and FFL Foundation programmes

Am I Tied Into A Contract?

No our programme runs from month to month so you are not tied in, use it for as long as you feel you want/need

Do I Get Nutrition Coaching?

No but you get discounted rates for our 1-1 nutrition coaching options as well as our FL42 6 week nutrition programmes

The Proof

Ian Mills

Ian has seen amazing changes

Verified Athlete

"The workouts are tough and challenging and taking my training to the next level...the coaches are always at hand to offer advice and support and the app is quick and easy to use. Would highly recommend"

Simone Robinson

Simone is progressing week on week

Verified Athlete

"For anyone interested in going to the next level with their training, I'd highly recommend The Functional Fat Loss Programme. It really pushes you past any limits you previously thought you had. There's a wide variation of movements (weighted and cardio) which change on a weekly basis"

Andrew Fitzsimons

Went from bro lifter to strong & fit

Verified Athlete

"Top class training programme. Has a great community and lots of advice from the coaches on tap. The app works brilliant and the workouts keep you interested and progressing. It’s perfect for those feeling stuck in a routine like I was"

Jim King

Jim King is now the Gym King

Verified Athlete

"The workouts are tough but thats the great thing. I always have a huge feeling of achievement when I complete one. It's really stepped my training up a notch. highly recommend."

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When you join a team you’re getting more than programming, you’re joining an online community.

Functional Fat Loss- Stronger