Reach | STRONG
Reach Functional Fitness
Powerlifting**Get 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. **
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
Pause Back Squat
1, 5 @ 80, 70 %
C
Spoto Press
3 x 5 @ 65 %
D
RDL
2 x 5 @ 50 %
E1
Seated DB Hammer Curl
2 x 15 @ 6
E2
Cable Tricep Kickback
2 x 7 @ 6
F1
Barbell Bicep Curl
2 x 15 @ 6
F2
JM Press
2 x 15 @ 6
G
Weighted Plank Hold
2 x 0:20 @ 6
Conditioning
H
P&P Recovery Rowing
6 Minute row at an RPE 5.
Conditioning
I
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
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
Banded Bench Press
3 x 8 @ 50 %
C1
Standing DB Chest Fly
2 x 15 @ 6
C2
DB Concentration Curl
2 x 15 @ 6
D1
DB Lateral Raise
2 x 15 @ 6
D2
DB Front Raise
2 x 15 @ 6
E1
Close Grip DB Press
2 x 20 @ 6
E2
DB Fly
2 x 15 @ 6
F
Calf Raise
3 x 15 @ 6
Conditioning
G
P&P Low Intensity Jog/Walk
You can choose between a 3 minute very light jog or a walk. If you choose to jog, you can take walking breaks but make sure you are moving the entire time.
Conditioning
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
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
1, 4 @ 80, 70 %
C1
Pendlay Row
2 x 15 @ 6
C2
Seated Row
2 x 15 @ 6
D1
RDL
2 x 15 @ 6
D2
Hamstring Curl
2 x 15 @ 6
E1
Chest-Supported DB Row
2 x 15 @ 6
E2
45 Degree Lower Back Raise
2 x 15 @ 6
F1
Pallof Press with Rotation
2 x 15 @ 6
F2
Side Plank
2 x 0:30
Conditioning
G
P&P Low Intensity Rowing
Row for 4 minutes at a very moderate pace. Keep your pace around 2:00-2:20.
Conditioning
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
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
1, 3, 3 @ 80, 70, 70 %
C1
Incline DB Svend Press
2 x 15 @ 6
C2
Resistance Band Standing Chest Press
2 x 15 @ 6
D1
JM Press
2 x 15 @ 7
D2
Tricep Pushdown
2 x 15 @ 7
E1
YTI's
2 x 5 @ 6
E2
Rope Face Pull
2 x 15 @ 6
F
Calf Raise
3 x 15 @ 6
Conditioning
G
P&P Recovery Rope Sled Pull/Push
Pull the (130/85)lb sled to your feet, rest 20 seconds and then push it back. Repeat this for 10 pulls and 10 pushes.
Conditioning
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
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
Back Squat
1, 3, 3 @ 80, 70, 70 %
C
Hack Squat
2 x 15 @ 6
D1
Leg Extension
2 x 15 @ 6
D2
Calf Raise
2 x 15 @ 6
E1
DB RDL
2 x 15 @ 6
E2
Hamstring Curl
2 x 15 @ 6
F
Rear Delt Flyes
2 x 15 @ 6
G
Weighted Plank Hold
2 x 0:30 @ 6
Conditioning
H
P&P Low Intensity Bike
Bike 25 cals at a low pace. Try to keep your watts around 150-160.
Conditioning
I
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
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
