NextLevelSC

Coach
Next Level

Look, feel, and move your best with Adult Functional Fitness Training!

SAFE training for all ages and levels of ability!

SCALABLE workouts that follow a month to month progression

Typically 60 minute workouts when performed in a group setting

VARIETY of options:

  • ​Monday - Strength Workout 1
  • Tuesday - Metabolic Conditioning / HIIT workout 1
  • Wednesday - Strength Workout workout 2
  • Thursday - MetCon / HIIT workout 2
  • Friday - Same as Tuesday
  • Saturday - MetCon / HIIT 3
  • Sunday - Zone 2 Aerobic + Recovery
Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Dumbbells and/or KettlebellsBarbell + Weight PlatesAdjustable RackAdjustable BenchBands or Cable Machine
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-12-04

A

Gain Day Warmup

1 x 10:00

B1

Hex Deadlift

4 x 5

B2

Staggered Stance 1 Arm DB push Press

4 x 5

B3

Kneeling In-Line DB Diagonal Chop/Lift

3 x 5

C1

1DB Lateral Slideboard Squat

4 x 5

C2

3 Point Bird Dog Row

3 x 8

C3

TRX Plank Fallout

3 x 5

D1

Alternating DB Bench Press

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

D2

Farmer Split Squat

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

D3

Top of Pushup Plank Slow Climber

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

D4

Alternating Pivoting Rotational Cable Chops

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

E1

90-90 Breathing

1 x 10

E2

1 Leg Downward Dog

1 x 30

E3

Dead Hang

1 x 30

E4

RFE Hip Flexor Stretch

1 x 30

E5

Elevated 90/90 Hip Mobility

1 x 30

E6

Seated Straight Leg Groin Stretch

1 x 30

Monday
2023-12-05

A

At-Home Warmup

1 x 10:00

B1

Sled Rotational Rope Pull

6 x 1 @ 40

B2

Suitcase Carry

6 x 50

B3

KB/DB Ground to Goblet Squat

6 x 10

B4

3 Stride Lateral Shuffle

6 x 10

B5

Run OR Jump Rope :60

6 x 1:00

B6

Rest

6 x 1:00

C1

90-90 Breathing

1 x 10

C2

RFE Hip Flexor Stretch

1 x 30

C3

Elevated 90/90 Hip Mobility

1 x 30

C4

1 Leg Downward Dog

1 x 30

C5

Dead Hang

1 x 30

C6

Seated Straight Leg Groin Stretch

1 x 30

Tuesday
2023-12-06

A

Next Level Warm Up

1 x 10:00

B1

Hang High Pull

4 x 5

B2

Chin-Up

3 x 5

B3

Staggered Stance Double Clutch MB Slam

3 x 3 @ 6 lb

C1

Barbell Pin Press Bench

4 x 5

C2

Farmer Slider Reverse Lunge

4 x 5

C3

Stability Ball Plank/ Perturbation

3 x 0:15

D1

Lateral Bench Step Over - Under the Bar

5 x 5

D2

Plank Miyagis

5 x MAX

D3

Airdyne

5 x MAX

D4

Alternating DB Hammer Curl

5 x MAX

E1

90-90 Breathing

1 x 10

E2

Dead Hang

1 x 30

E3

RFE Hip Flexor Stretch

1 x 30

E4

Elevated 90/90 Hip Mobility

1 x 30

E5

1 Leg Downward Dog

1 x 30

E6

Seated Straight Leg Groin Stretch

1 x 30

Wednesday
2023-12-07

A

At-Home Warmup

1 x 10:00

B1

Forward-Reverse Lunges

5 x 5

B2

CORE OF CHOICE!

5 x MAX

C1

1-Arm KB Swings - Alternating

5 x 20

C2

Alternating Bent Over KB Row

5 x MAX

D1

Incline Push-Up

5 x 20

D2

Agility Ladder

5 x MAX

E

Airdyne

5 x 1:00

F1

1 Leg Downward Dog

1 x 30

F2

90-90 Breathing

1 x 10

F3

Dead Hang

1 x 30

F4

RFE Hip Flexor Stretch

1 x 30

F5

Elevated 90/90 Hip Mobility

1 x 30

F6

Seated Straight Leg Groin Stretch

1 x 30

Thursday
2023-12-08

A

At-Home Warmup

1 x 10:00

B1

Sled Rotational Rope Pull

6 x 1 @ 40

B2

Suitcase Carry

6 x 50

B3

KB/DB Ground to Goblet Squat

6 x 10

B4

3 Stride Lateral Shuffle

6 x 10

B5

Run OR Jump Rope :60

6 x 1:00

B6

Rest

6 x 1:00

C1

90-90 Breathing

1 x 10

C2

RFE Hip Flexor Stretch

1 x 30

C3

Elevated 90/90 Hip Mobility

1 x 30

C4

1 Leg Downward Dog

1 x 30

C5

Dead Hang

1 x 30

C6

Seated Straight Leg Groin Stretch

1 x 30

Friday
2023-12-09

A

At-Home Warmup

1 x 10:00

B

MetCon Workout (see instructions)

1 x 45:00

C1

RFE Hip Flexor Stretch

1 x 30

C2

Elevated 90/90 Hip Mobility

1 x 30

C3

1 Leg Downward Dog

1 x 30

C4

Dead Hang

1 x 30

C5

90-90 Breathing

1 x 10

C6

Seated Straight Leg Groin Stretch

1 x 30

Saturday
Recovery!

A

Flow Movement Prep

1 x 10:00

B

Steady State Recovery

1 x 60:00

C

90-90 Breathing

1 x 2:00

D1

Foam Roll Calves

1 x 6

D2

Foam Roll Quads

1 x 6

D3

Foam Roll Adductors

1 x 6

D4

Foam Roll Glute / Ankle Over Knee

1 x 60

D5

Foam Roll Back

1 x 5

D6

Foam Roll Lats / Under Armpit

1 x 6

E1

Neck CARs

1 x 5

E2

Shoulder CARs

1 x 5

E3

Quadruped Hip CARs

1 x 5

E4

Knee CARs

1 x 5

F1

Dead Hang

1 x 30

F2

RFE Hip Flexor Stretch

1 x 30

F3

Elevated 90/90 Hip Mobility

1 x 30

F4

1 Leg Downward Dog

1 x 30

F5

Seated Straight Leg Groin Stretch

1 x 30

Coach
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Roots Adult Functional Fitness Training
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Roots Adult Functional Fitness Training
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Roots Adult Functional Fitness Training
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Roots Adult Functional Fitness Training