Strong & Functional
Nico Battisti
Why Strong & Functional?
Take the guess work out of your training.
If you want to spend less time in the gym, increase strength, endurance, mobility, power, and athleticism but don't want to sacrifice aesthetics, this is for you!
As a programming lead for a top New York City gym, I know what the busy day to day is like. Finding time to make it to the gym, while also staying intrigued, can be a weekly task. However, I created this program to make fitness more fun + accessible to those outside of my Group Fitness/Personal Training home base.
Features
- 4 Sessions Per Week
- Demo Videos
- 1:1 Chat
A1
Prone Hip CAR
1 x 10
A2
Prone Swimmer
1 x 10
A3
Copenhagen Side Plank Rotation
1 x 10
A4
KB Windmill
1 x 10
A5
Burpee
1 x 10
B1
Barbell Bench Press
3 x 8
B2
Dual KB Single Leg Deadlift
5, 4, 3
C1
Deficit Sumo Deadlift
3 x 8
C2
KB Alternating Z Press
3 x 16
Circuit
D
Set a 3 Min Timer: - 10 Burpees - 15 Wall Balls - Ski/Row/or Bike x Max Distance in Remaining Time Rest 1-2 Min Repeat x 2-3 Rounds
A1
Prone Hip CAR
1 x 10
A2
Prone Swimmer
1 x 10
A3
Iso Spanish Squat
1 x 60
A4
Band Pull Apart
1 x 15
A5
Turkish Get Up
1 x 3
B1
Heel Elevated Back Squat
3 x 8
B2
Weighted Pull Up
3 x 4
C1
Forward Lunge with Rotation
3 x 8
C2
RNT SA Row
3 x 8
Isometric Grind
D
Isometric Grind Bike Buy In x 25 Calories *Then 2-3 Rounds with minimal rest: - SA Snatch R x 10 - SA OH Carry R (or March in Place) x 1 Min - SA Snatch L x 10 - SA OH Carry L (or March in Place) x 1 Min - Hollow Hold x 1 Min If bike is troublesome, you can sub for rowing, skiing, running, burpees, any cardio of choice
A1
Prone Hip CAR
1 x 10
A2
Prone Swimmer
1 x 10
A3
Side Lying T-Spine Press
2 x 8
A4
KB Exchange to Row
2 x 8
B
Dual Hang Clean
3 x 8
C1
KB Bench Press
3 x 12
C2
Trap Bar Deadlift
3 x 8
D1
Back Rack Alt. Drop Lunge
3 x 16
D2
Strict Chin Up
3 x 8
E1
DB Front to Lateral Raise
1 x 3:00
E2
Calf Raise
1 x 3:00
E3
Zottman Curl
1 x 3:00
A1
Crab Reach
2 x 8
A2
SA Bottoms Up Squat
2 x 3
A3
KB Windmill
2 x 5
B1
KB Swing
3 x 8
B2
A-Skip
3 x 20
B3
SA Dead Clean > Hang Clean > Swing Clean
4, 3, 2
C1
Dual Rack Squat
4 x 8
C2
Tuck Jump
3 x 4
EMOM 10
D
EMOM x 10 Min: Odd Minutes - Push Press x 8 Even Minutes - Alt. Gorilla Row x 12
Nico Battisti
I am a lifelong athlete and former football player that specializes in Kettlebell and Mobility training. With a degree in Exercise Science, I take a science-based approach to fitness while also having the ability to get creative by curating different training formats to keep things fun + engaging. My goal is to help everyone become a well rounded athlete.
When you join a team you’re getting more than programming, you’re joining an online community.
Strong & Functional
Strong & Functional
Strong & Functional
