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!
BONUS As an active subscriber to one of Coach Bronson's programs, you get access to the member's only Coalition channel on his Discord server. Get exclusive access to Coach Bronson!
Prep
A
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
B
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
C
3 RFT: 25 KB/DB Deadlifts (M-70lbs, W-44lbs) 15 Burpees 10 Goblet Squats (M-70lbs, W-44lbs) 12:00 Cap
Circuit
D
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
E
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
Prep
A
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
B1
DB/KB Bent Over Row
3 x 12
B2
DB Push Press
3 x 10
C1
Russian Twist
3 x 20
C2
DB Seated Side Bend
3 x 12
Conditioning
D
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
E
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
Prep
A
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
B1
Single Arm DB Bench Press
4 x 6
B2
Strict Pull-up
4 x 6
Circuit
C
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
D
100 Banded Pull-aparts 100 Banded Pushdowns *Break up as needed
Recovery
E
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
Prep
A
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
B
Accumulate - Farmer Carry x 5:00 AHAP. *don't count resting time - Pistol Practice x 5:00
Circuit
C
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
D
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
Prep
A
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
B
Sumo Jump Squat
10 x 3
Circuit
C
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
D
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
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.
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!!
Start My 7-Day Free TrialLost 4.9% Body Fat / Gained 2lbs Muscle
Verified Athlete"I saw the huge value in a coach and a plan to get a goal."
Lost 8% body fat
Verified Athlete"It's amazing what exercise does for the spirit!"
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."
When you join a team you’re getting more than programming, you’re joining an online community.