Reach | STRONG
Reach Functional Fitness
Powerlifting, Strength & Conditioning, FootballGet stronger than ever by taking your training beyond the basic blueprint of strength and conditioning! Reach|Strong is for athletes that want to train at the intensity it takes to achieve next level strength. Strong is designed for competitors and strength enthusiasts who want proven programming that challenges them daily, brings out the competitive spirit, and builds a body that can handle heavy loads and a physical lifestyle.
Warm-up for Strength
A
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Back Squat
For Completion
C
Bulgarian Split Squat
For Completion
D
Barbell RDL
For Completion
E
Glute-Ham Raise
For Completion
F
Plank
For Completion
Conditioning
G
P&P Tire Flip to Burpee AMRAP
This will be a 5 minute AMRAP starting with a tire flip, and for every 1 flip you do, you will perform 3 burpees afterwards. You will track how many tire flips you perform within the 5 minute time frame.
Recovery
H
Post Workout Stretching Circuit 1
Hold each side for 20-30 seconds. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Underhand Lat Pulldown
For Completion
C
Straight Arm Pulldown
For Completion
D
Half Kneeling Single Arm Row
For Completion
E
Calf Raise
For Completion
F
Donkey Calf Raise
For Completion
Recovery
G
Post Workout Stretching Circuit 1
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Bench Press
For Completion
C
DB Bench Press
For Completion
D
Weighted Dips
For Completion
E
Cable Bicep Curl
For Completion
F
Close Grip Bench Press
For Completion
Conditioning
G
P&P Push/Pull AMRAP
How to perform this movement: Using a sled, you will push the weight 25 yards on the high handles, then drag it back on the high handles. This is considered 1 rep. Repeat this process for 5 minutes until time is up. Levels: LV1: 155lbs LV2: 225lbs LV3: 300lbs LV4: 350lbs
Recovery
H
Post Workout Stretching Circuit 1
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B1
Barbell Bicep Curl
For Completion
B2
Tricep Pushdown
For Completion
C
21s Tricep Pressdown
For Completion
D1
Seated DB Shoulder Press
For Completion
D2
Rear Delt Flyes
For Completion
Recovery
E
Post Workout Stretching Circuit 1
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Deadlift
For Completion
C
Bent Over Row
For Completion
D
Weighted Strict Pullup
For Completion
E
Lat Pulldown
For Completion
Conditioning
F
P&P Row and Ball Slam
10 Minutes Even Minutes Max Cal Row Odd Minutes Max Slam Balls @15-20lbs. *Track total calories + ball slams = reps. You can use a small whiteboard to track "reps".
Recovery
G
Post Workout Stretching Circuit 1
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring
Ethan Parker
USA Powerlifting Club Level Coach -Coach at Reach Functional Fitness -Powerlifter -Competitor -Lifter of Heavy Things -Heavy Metal Aficionado
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | STRONG
Reach | STRONG
Reach | STRONG
