FRS Strength & Performance
Movement by Matt
Strength & Conditioning, Mobility, Multi-sport, Functional TrainingThis is a one stop shop for mobility, strength and conditioning Not only will we set 1 Rep Max's and achieve new personal records, but we will also prioritize joint health & function using Functional Range Conditioning techniques at the beginning of each session and mixed in throughout the workout. We will NEVER promote PAIN GAINS
We will also use Functional Range Systems Internal Strength Model techniques to increase strength and performance outputs which might feel different from other styles of training, but will create massive changes once implemented.
This is for anyone who is interested in strength training but doesn't want to sacrifice their flexibility and mobility in the process of pursuing more strength.
Coach Matt's Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor
A
CARs Sequence (Follow Along)
1 x 3
Input 3: CT Load-Bearing Capacity
B
Plyometric Prep Work
Two Foot Pogo Hops One Foot Pogo Hops Speed Skater Lunge Tibialis Flexion 20-40 Seconds on Each Exercise / 10 Seconds Rest 1 Round Through
C1
90/90 Hip Internal Rotation PAILs/RAILs
1 x 10 @ 10
C2
90/90 Hip External Rotation PAILs/RAILs
1 x 10 @ 10
C3
Half Kneeling Hip Flexion Hovers
1 x 5
D1
Full ROM Squat
8, 6, 4, 2 @ 60, 80, 80, 90 %
D2
Rotational Segmentation Sit Up
4 x 4
E1
Barbell Deadlift
3 x 6 @ 75 %
E2
Kneeling Hip Abduction Slides
3 x 5
F1
Dumbbell Walking Lunge
2 x 10
F2
Half Kneeling Rotational Swing
2 x 10
3 Rounds for Time
G
20ea Single Leg Calf Raise 20 Kettlebell Swing 62LB / 35LB 4ea Kettlebell Halo 35LB /18LB
A
CARs Sequence (Follow Along)
1 x 3
B1
Shoulder Internal Rotation PAILs/RAILs
1 x 10 @ 10
B2
Shoulder External Rotation PAILs/RAILs
1 x 10 @ 10
B3
Prone Scapula Retraction PAILs/RAILs
1 x 10 @ 10
Wrist/Scapula/Shoulder
C
20 Banded Wrist Extensions 10 Scapula Push Up 8ea Weighted Shoulder Capsule CAR 1 Round
D1
Bench Press
8, 6, 4, 2 @ 60, 75, 80, 90 %
D2
Half Kneeling Shoulder CAR - Weighted
3 x 3
E1
Pull Up
2 x 6
E2
Decline Push Up
10, MAX
F1
Dumbbell Bicep Curl
3 x 6
F2
Dumbbell Skull Crusher
3 x 6
F3
Half Kneeling Windmill
3 x 6
3 Rounds for Time
G
8ea Half Kneeling Banded Rotations 5ea Direction Hanging Lumbar Segmentation & Rotation OR Segmented Sit Up 3 Rounds for Time
Tempo Conditioning Piece
A
Our focus here is creating a tempo heart rate response. You can complete this session using ANY piece of cardio equipment. I wrote it to be done as a running workout, but you can do this on a fan bike, rower, ski erg, etc. 3 Minutes @ Push Pace (150-160 BPM) 60 Seconds Walk/Jog Recovery (>130BPM) x3 Rounds 1 Minute @ Push Pace or Higher (150-180BPM) 1 Minute Walk/Jog Recovery (>130BPM) x8 Rounds 3 Minute Cool Down Walk
A
CARs Sequence (Follow Along)
1 x 3
Input 3: CT Load-Bearing Capacity
B
Plyometric Prep Work
Two Foot Pogo Hops One Foot Pogo Hops Speed Skater Lunges Tibialis Flexion 20-40 Seconds on Each Exercise / 10 Seconds Rest 1 Round Through
C1
ISOmp Shinbox
1 x 6 @ 10
C2
Loaded Knee CARs
1 x 20
C3
Long Lever Standing Hip Flexion PAILs/RAILs
1 x 10 @ 10
D
Standing Weighted Hip CAR
1 x 4
E
Single Leg Triple Bound
2 x 3
F1
Single Leg Pistol Squat
3 x 5
F2
Split Deadlift
3 x 5
G1
Banded Knee Flexion Dynamic EQI
2 x 60
G2
Kettlebell Goblet Lateral Lunge
2 x 6
H1
Jefferson Curl
2 x 6
H2
Elevated Side Plank Glute Bridge
2 x 12
3 Rounds For Time
I
10 Loaded Beast to Jump Squat @ 44LB / 26LB 10ea Alternating Kettlebell Swings 20 Bicycle 3 Rounds for Time
A
CARs Sequence (Follow Along)
1 x 3
Conditioning
B
Upper Banded Prep
20 Banded Wrist Extension 20 Banded Wrist Flexion 20 Banded Elbow Internal Rotation 20 banded Elbow External Rotation 1 round through
C1
Side Lying Banded Shoulder Internal Rotation ENG
1 x 8 @ 8
C2
Banded Shoulder External Rotation ENG (Eccentric Neural Grooving)
1 x 8 @ 8
C3
Tabletop Shoulder Flexion PAILs/RAILs
1 x 10 @ 10
D1
Incline Chest Press w/ Deep Pause
3 x 8 @ 75 lb
D2
Shoulder External Rotation Hovers
3 x 5
E1
Kettlebell Gorilla Row
3 x 8
E2
Bench Supported Dumbbell Overhead Press
3 x 6
F1
Banded Bicep Curl Dynamic EQI
2 x 60
F2
Side Kick Through
2 x 16
Ladder Finisher
G
Increasing both push-ups and sit-ups each round by two reps 10-20 10 Push Ups | 12 Push Ups 10 Sit Ups | 12 St Ups 14 Push Ups | 16 Push Ups 14 Sit Ups | 16 St Ups 18 Push Ups | 20 Push Ups 18 Sit Ups | 20 St Ups
Long Tempo Cardio
A
Our focus here is creating a tempo heart rate response. You can complete this session using ANY piece of cardio equipment. I wrote it to be done as a running workout, but you can do this on a fan bike, rower, ski erg, etc. Keep in mind that will longer "Push Efforts" your speed will be slow to maintain that goal heart rate. 4 Minutes @ Push Pace (150-160 BPM) 1 Minute Walk/Jog Recovery (>130BPM) x3 Rounds 30 @ All Out-Pace (170-180BPM) 1 Minute Walk/Jog Recovery (>130BPM) x5 Rounds
MATT PENNY
Matt spends his time mountain biking, surfing, running and rock climbing. He works as a personal trainer with an emphasis on joint centered strength training. Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor
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FRS Strength & Performance
FRS Strength & Performance
FRS Strength & Performance
