NextLevelSC
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
6 sessions per week
Must use App app to view and log training
Team Training
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
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
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
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
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
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
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
When you join a team you’re getting more than programming, you’re joining an online community.
Roots Adult Functional Fitness Training
Roots Adult Functional Fitness Training
Roots Adult Functional Fitness Training
