Outrun the Reaper
Funeral Fitness
Functional Fitness, Functional Training, Strength & Conditioning, MobilityMost training programs for adults 35+ make one of two mistakes:
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They treat people like they’re fragile, stripping away power and multi-planar movement.
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They copy collegiate athlete programs that destroy aging knees and lower backs.
You don’t have to choose between feeling athletic and keeping your joints healthy. I designed a 5-day program built on a Lower / Upper / Athletic / Lower / Upper framework:
-Tendon & Joint Durability: Exercises like Poliquin step-downs, Copenhagen holds, and backward sled drags strengthen the connective tissue around the knees and hips.
-Athletic Transfer: Incorporates frontal-plane lunges, rotational throws, and deceleration drills so you retain real-world agility.
-Smart Density: Formatted into two-movement superset blocks to balance stimulus with nervous system recovery.
The goal isn't just working out—it’s training for high-performance longevity.
A1
90/90s
2 x 8
A2
Tibialis Raises
2 x 20
B1
Heel Elevated Back Squat
4 x 8-10
B2
Half Kneeing Pallof Press
3 x 10
C1
Poliquin Step-Ups
3 x 12
C2
DB RDL
3 x 10
D1
Cossack Squat
3 x 8
D2
Banded Hamstring Curls
3 x 10-12
D3
Knee Copenhagen Plank
3 x 0:20
D4
Calf Raise
3 x 12-15
A1
Thread the Needle
2 x 8
A2
Banded Pull Aparts
2 x 15
B1
Barbell Bench Press
4 x 8-10
B2
Chest-Supported DB Row
4 x 10-12
C1
HK DB Press
3 x 8-10
C2
Lat Pulldown
3 x 8-10
D1
Banded Face Pulls
3 x 15
D2
Push Ups
3 x 12-15
D3
Incline DB Curls
3 x 12-15
D4
Banded Tricep Extension
3 x 12-15
A1
Banded Worlds Greatest
2 x 5
A2
Wide Leg Pogos
2 x 20-30
B1
DB Snatch
3 x 10
B2
MB Rainbow Slam
3 x 8
C1
DB Rear Foot Elevated Split Squat
3 x 8
C2
DB Push Press
3 x 8
D1
Skaters
3 x 6-8
D2
Band Resisted Chops
3 x 8-10
D3
Farmers carry
3 x 50
A1
Banded Glute Bridge
2 x 15
A2
Hip Flexor Plank
2 x 0:20
B1
Romanian Deadlift (RDL)
4 x 8
B2
Backward Sled Drag
3 x 50
C1
Barbell Hip Thrust
3 x 10
C2
Rev Lunge to Step Up
3 x 8
D1
Banded Hamstring Curls
3 x 8
D2
Monster Walks
3 x 12
D3
Single Leg Glute Bridge
3 x 12
D4
Star Toe Taps
3 x 8
A1
Dead Hang
2 x 0:30
A2
Scap Push-Up
2 x 12
B1
Incline DB Bench Press
4 x 8-10
B2
Incline YTW
3 x 6
C1
Cable Single Arm Row
3 x 10-12
C2
Dips
3 x 8-12
D1
DB Arnold Press
3 x 10-12
D2
Lat Pulldown
3 x 12-15
D3
Suitcase Carry
3 x 50
E
Sprint
4 x 30 @ 60
When you join a team you’re getting more than programming, you’re joining an online community.
Outrun the Reaper
Outrun the Reaper
Outrun the Reaper
