This 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
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 12 minutes)
B1
90/90 Hip Internal Rotation PAILs/RAILs
20, 10
B2
90/90 Hip External Rotation PAILs/RAILs
20, 10
B3
Half Kneeling Knee Flexion PAILs/RAILs
20, 10
C1
Nordic Curl
2 x 5
C2
Lying Toe Touch
2 x 20
D1
Kettlebell Goblet Lateral Lunge
2 x 8
D2
Ankle Flexion Eccentrics
2 x 10
E1
Banded Knee Flexion Dynamic EQI
2 x 60
E2
ATG Lunge
2 x 8
F1
Full ROM Squat
8, 3
F2
Spinal Segmentation Sit Up
2 x 5
G1
Reverse Nordic Curl
2 x 5
G2
Copenhagen Hip Adduction Dips
2 x 10
Conditioning
H
10 Cal Fan Bike OR 15 jump Squats 8 Single Arm Kettlebell Clean 20 Speed Skater Lunge 3 Rounds for Time
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 12 minutes)
B1
Shoulder Internal Rotation PAILs/RAILs (Flexion Bias)
20, 10
B2
Shoulder External Rotation PAILs/RAILs (Flexion Bias)
20, 10
B3
Tabletop Shoulder Flexion PAILs/RAILs
20, 10
C1
Standing Weighted Shoulder CAR
1 x 3
C2
Banded Shoulder External Rotation ENG
1 x 10
C3
Side Lying Banded Shoulder Internal Rotation ENG
1 x 10
D1
Half Kneeling Overhead Press
8, 3
D2
Plank Shoulder CAR
2 x 3
D3
Neck CAR
2 x 3
E1
Bench Press
10, 8, 6, 3 @ 60, 70, 75, 80 %
E2
Kettlebell Standing Side Crunch
4 x 5
F1
Overhead Kettlebell Carry
2 x 40
F2
Standing Shoulder Swimmer
2 x 3
Conditioning
G
20 Sprinter Sit Ups 10 Push Ups 4 Rounds for time
A
35 Minute Kinstretch Class CARs DEEP Drive (Full Body)
1 x 1
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 12 minutes)
B1
90/90 Hip Internal Rotation PAILs/RAILs
20, 10
B2
90/90 Hip External Rotation PAILs/RAILs
20, 10
B3
Seated Hip Flexion PRLO
1 x 5 @ 5
C1
Trap Bar Deadlift
8, 6, 3
C2
Full Spine Segmentation
3 x 3
D1
Weighted Half Kneeling Hip CAR
3 x 3 @ 60 %
D2
Kettlebell Swing
3 x 20
D3
Kettlebell Standing Side Crunch
3 x 10
E1
Single Leg Deadlift
3 x 6
E2
Loaded Beast Front Step
3 x 10
E3
Jefferson Curl
3 x 5
Conditioning
F
10-9-8-7-6-5 Cal Fan Bike or Kettlebell Swing 10-9-8-7-6-5 KB Single Arm Clean 10-9-8-7-6-5ea Reverse Lunges (weight optional)
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 12 minutes)
B1
Shoulder Internal Rotation PAILs/RAILs (Flexion Bias)
20, 10
B2
Shoulder External Rotation PAILs/RAILs (Flexion Bias)
20, 10
B3
Tabletop Shoulder Flexion PAILs/RAILs
20, 10
C1
Overhead Scapula CAR
1 x 5
C2
Banded Elbow External Rotation
1 x 10
C3
Banded Elbow Internal Rotation
1 x 10
D1
Kettlebell Gorilla Row
3 x 6
D2
Half Kneeling Overhead Press
6, 6, 3
D3
Kettlebell Leg Lift
3 x 10
E1
Pull Up
5, 5, MAX
E2
90/90 Shoulder Infinity
2 x 3
E3
Kettlebell Rack Carry
3 x 40
F1
Wrist CAR
1 x 3
F2
Wrist Extension PAILs/RAILss
20, 10 @ 60, 100
F3
Zoned Continuous Tension Push Up
Conditioning
G
Row: 500m. 400m, 300m, 200m, 100m OR 12, 10, 8, 6, 4 Kettlebell Row + Sit Ups * Between each round of rowing complete: 5ea KB Clean to Reverse Lunge @60%
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 12 minutes)
B
Cardio Of Choice
1 x 60:00
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 12 minutes)
B
Cardio Of Choice
1 x 60:00
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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