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Functional Strength
Build strength that makes you feel good in the gym AND in your day-to-day life. 4 full week of functional strength!
Functional Strength
1 Month Program
5 Days / Week
Sample Day
Here's a sneak peek from the Full Body Strength day
Full Body Strength
Are you ready to get stronger?! This month, we are building up your functional strength, so you can feel more confident in the gym AND in your daily l... Read more
Movement Prep
1
Half Kneeling T-spine Rotation
1 Set - 1) 5-6 breaths
2
Side Lying Hip CARs
1 Set - 1) 4/4 each
3
Plank To Loaded Beast
1 Set - 1) 8-10 Reps
4
Tall Kneeling Halos
1 Set - 1) 5 ea Reps
5
Two Leg Lower
1 Set - 1) 10 Reps
6
Banded Pull Apart
1 Set - 1) 10 Reps
7
Pogo's
1 Set - 1) :15 sec
8
A Skip
Power
1
Circuit 2 rounds 0:30sec Rest Between Rounds
Vertical Jump
2 Rounds - 1) 5 Reps2) 5 Reps
2
Single Arm Swing
2 Rounds - 1) 8-10 Reps2) 8-10 Reps
Block 1
1
Circuit 3 rounds 2:00min Rest Between Rounds
Front Rack Squat
3 Rounds - 1) 8 Reps2) 8 Reps3) 8 Reps
2
Half Kneeling Overhead Press
3 Rounds - 1) 6 ea Reps2) 6 ea Reps3) 6 ea Reps
Block 2
1
Circuit 3 rounds 1:30min Rest Between Rounds
Chin Up/Pull Up (assisted)
3 Rounds - 1) 8 Reps2) 8 Reps3) 8 Reps
2
Single Leg Box Squat
3 Rounds - 1) 5 ea Reps2) 5 ea Reps3) 5 ea Reps
3
Half Kneeling Chop
3 Rounds - 1) 8 ea Reps2) 8 ea Reps3) 8 ea Reps
4
Bent Over Row
Accessories
1
Circuit 2 rounds 1:00min Rest Between Rounds
Modified Side Plank Taps
2 Rounds - 1) 10 Reps2) 10 Reps
2
Bicep Curls
2 Rounds - 1) 10 Reps2) 10 Reps
3
Dead Bug
2 Rounds - 1) 10 Reps2) - Reps
Journal
Questions
Meet Your Coach
Movement & Mindset
Become physically & mentally stronger
We are client-centric trainers. We know our clients are whole people and our training reflects this. We create strong bonds with our clients and let them know that is a safe space for them to take an hour to focus on themselves. We believe in functional fitness to help you work towards your goals, while feeling your strongest in your daily life.
We offer 1:1 training, Small Group Training, and various group classes.
@movement.and.mindset
Equipment
Required
Kettlebells
Dumbbells
some optional gym equipment
Features
Chat Your Coach
Track Exercise Progress
Web + Mobile Apps
Leave Notes
Integrate Wearables
Get Expert Coaching