F2 Functional Fitness

Coach Bronson

Functional Training, Strength & Conditioning

Coach

Coach Bronson

Are you looking for the best all around program to help you improve your everyday life? Good.

This is it!

Through my own experience and struggle with managing my weight and trying to find the best way to stay strong and active as I get older, I've learned valuable lessons that I've built into the F2 Method.

I designed the fitness program to increase your body's capacity to do work. The goal is to make you stronger and ready to take on whatever the world throws at you.

This program is based on functional movements that replicate the activities you do in real life. You will train your body how to function better. This will help you to live more free as you remove all physical limitations!

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Improve Your Metabolism

The workouts in this program are designed to help you develop a flexible metabolism that will function efficiently no matter you ask it to do. This means you will be able to get lean and stay lean because your body is using fuel like it's supposed to.

Get Stronger

Increase your lean mass! The best way to improve your ability to do things is to get strong. The workouts in this program are focused on helping you learn how to use your body and move weight, safely and effectively. Besides, everyone knows that the more lean mass you have, the more body fat you burn, right!!

Do More In Less Time

Because this is a comprehensive fitness program, you will get the most out of each workout without over-training or under-training any one thing. The variation built into the program will keep you interested and help you increase your training volume because nothing is overdone. Get more done in less time and have more time to live your life.

Feel Better Every Day

Nothing is more annoying than always being in pain. Many workout programs push you and keep pushing you. This program is designed for one thing. ...To help you get better. That means it can meet you where you are and help you progress in a realistic pace that doesn't make you feel uncomfortable. Do what you can, until you can do more.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going all through an app.

Equipment

Recommended

Dumbbells // Kettlebells // Resistance Bands // Medicine Balls // Slam Balls // Plyo Box // Weight Bench

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 41 Day 1

Prep

Warm-up Limber 11

Warm-up: Limber 11 1. Foam Roll IT Band: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. Foam Roll Glutes: 30sec. – 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Side Squat Stretch x 5-10 each side 10. Pigeon Stretch x 20-30sec. each side 11. Couch Stretch x 5-10 reps (3sec. hold) each side

Circuit

10:00 EMOM ODD: 2 DB Clean and Jerk or BB EVEN: 3 High Box Jumps *Add weight to each set. This should be heavy by the end. *If you don't have heavy enough weight, then do 5-6 reps per as heavy as you can.

Circuit

3 RFT: 25 KB/DB Deadlifts (M-70lbs, W-44lbs) 15 Burpees 10 Goblet Squats (M-70lbs, W-44lbs) 12:00 Cap

Circuit

Good mornings: 3 x 12. Rest 60s. *use bands or weight is available Banded Low to High Woodchop: 3 x 10 ea. Rest 60s.

Recovery

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Tuesday

Week 41 Day 2

Prep

Dumbbell Warm-up

With a light set of dumbbells 2 Rds of: 5 Strict Presses 5 Push Press 10 Bent-over Rows 10 Hang Squat Cleans 10 Thrusters 10 Wall Angels *Increase weight for the second round

DB/KB Bent Over Row

3 x 12

DB Push Press

3 x 10

Russian Twist

3 x 20

DB Seated Side Bend

3 x 12

Conditioning

Pop It

3 Rounds For Time - 10 DB Power Cleans (M-50lbs, W-35lbs) - 20 Wallballs (M-20lbs, W-14lbs) - 1:00 Rest 7:00 Cap

Recovery

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Wednesday

Week 41 Day 3

Prep

Warm-up General Purpose 2

2 Rds of: 100m Run, 200m Row, 400M Air Bike, :45s Jump rope 10 Walking Lunges 5 Windmills each side 10 Bent Over Rows (DB or BB) Mobility: 10 Shoulder Pass Throughs Roll-over to split stretch x 5 Lateral Squats x 5 each

Single Arm DB Bench Press

4 x 6

Strict Pull-up

4 x 6

Circuit

3 RFT - 200m Run, 250m Row, 500m Air Bike, 1:00 Jump rope - 15 KBS (M-53lbs, W-35lbs) - 200m Run, 250m Row, 500m Air Bike, 1:00 Jump rope - 15 KBS (M-53lbs, W-35lbs) - Rest 2:00 15:00 Cap

Circuit

100 Banded Pull-aparts 100 Banded Pushdowns *Break up as needed

Recovery

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Thursday

Week 41 Day 4

Prep

Dynamic Warm-up 1

2:00 Row, Bike, Jog, or Jump Rope Dynamic Warm-up, 20 meters ea. - High Knees - Butt Kickers - Frankensteins - Walking Lunges w. a twist - Carioca - Broad Jumps Mobility - Forearm to Instep x 4 ea side., 1ct hold in each position - Rocking Frog 3 x :20 hold

Circuit

Accumulate - Farmer Carry x 5:00 AHAP. *don't count resting time - Pistol Practice x 5:00

Circuit

TABATA :20s/:10s x 8 rounds per exercise - Ball Slams - Double Unders (Single Unders, count every two jumps) - KB Drag - Hollow Rocks Score total reps

Recovery

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Friday

Week 41 Day 5

Prep

Posterior Chain Warm-up

2:00 Row, Bike, Jog, or Jump Rope Posterior Chain Warm-up - 10 Jumping Lunges - Side-Lying Clams x 20 ea. side - Glute Ham Bridge x 20 - Fire Hydrant x 20 (10 f/b each side) - 10 Cook Squats - 20 Banded Good Mornings

Sumo Jump Squat

10 x 3

Circuit

25:00 AMRAP - 500m Row, 400m Run, 1,000m Bike, or 2:00 other cardio - 20 DB Snatch (M-50lbs, W-35lbs) (each rep counts) - 20 DB Front Rack Lunges (M-50lbs, W-35lbs) (each rep counts) - 2:00 Rest *Score Total Rounds

Recovery

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Coach

More from Coach Bronson

Coach Bronson

With over ten years of coaching experience, I’ve learned that mindset is crucial to success. I offer various programs tailored to meet people where they are in their journey. My fitness programs are designed to meet you where you are, help you build successful habits, and improve your physical freedom and independence.

This is the program you've been looking for

Get the direction and guidance you need to move forward. Join an amazing group of people who want you to succeed. Have fun and enjoy the process like you never have before!!

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FAQs

If I'm a beginner, can I do this?

YES!! Here’s how. Be willing to learn and try new things Use the chat feature in the app and ask questions Watch the videos and read the descriptions Everything can be modified to fit you and your situation. All you have to do is ask for help.

What if I can't do something?

First, there is always something you CAN do. Scaling the movements and exercises is what makes the program fit your needs. Each workout has a detailed description with scaling options and sometimes extra videos to help you know what to do.

How do I know what weight to use?

Every workout that has a target weight or height. The best way to determine what weight you should use, is to warm up the movement with light weight and take a few sets to do the movement with progressively heavier weight until you get something challenging based on the workout instructions.

What are the exercises?

There is an ever-expanding library of movements and exercise used in the program. They are based in 7 Functional Movements and provide a well rounded approach to general fitness.

The Proof

Neal

Lost 4.9% Body Fat / Gained 2lbs Muscle

Verified Athlete

"I saw the huge value in a coach and a plan to get a goal."

Lindsay

Lost 8% body fat

Verified Athlete

"It's amazing what exercise does for the spirit!"

Brook

Stayed consistent

Verified Athlete

"Subscribed and spent money on DVD's, PDF workout programs and bought many books and listened to countless podcasts on how to get fit and lose fat and all the things. Over and over. Until I found this group."

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F2 Functional Fitness