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Sample Workouts

Sample Functional Training Workout
Day 1 Week 1 Week 2 Week 3
Movement Prep:
Forward Lunge/Forearm to Instep 1 set x 5 1 set x 6 1 set x 7
Backward Lunge w/ Twist 1 set x 5 1 set x 6 1 set x 7
Dynamic Calf Stretch 1 set x 8 1 set x 10 1 set x 12
Hand Walk 1 set x 5 1 set x 6 1 set x 7
Inverted Hamstring 1 set x 5 1 set x 6 1 set x 7
Hip Crossover 1 set x10 1 set x 12 1 set x 7
(knees at 90 deg) (knees at 45 deg) (straight leg)
Scorpion 1 set x 8 1 set x 10 1 set x 12
Lateral Lunge 1 set x 5 1 set x 6 1 set x 7
Drop Lunge 1 set x 5 1 set x 6 1 set x 7
Sumo Squat-to-Stand 1 set x 5 1 set x 6 1 set x 7

Prehab:
Core:
Pillar Bridge Front 30 sec 45 sec 60 sec
Pillar Bridge Side (right/left) 30 sec 45 sec 60 sec
Hip:
Glute Bridge 1 set x 10 1 set x 12 1 set x 14
Side Lying Abduction 1 set x 10 1 set x 12 1 set x 14
Quadruped Circles 1 set x 5 1 set x 6 1 set x 7
Shoulder:
Floor/PB Y, T, W, L 1 set x 8 1 set x 10 1 set x 12
PB Pushup 1 set x 8 1 set x 10 1 set x 12
PB Reach, Roll, and Lift 1 set x 10 1 set x 12 1 set x 14
Regeneration:
Foam Roll:
Hamstring, IT Band, Quad, Glute, Back 1 set x 8 1 set x 10 1 set x 12

Day 2 Week 1 Week 2 Week 3
Movement Prep:
Forward Lunge/Forearm to Instep 1 set x 5 1 set x 6 1 set x 7
Backward Lunge w/ Twist 1 set x 5 1 set x 6 1 set x 7
Dynamic Calf Stretch 1 set x 8 1 set x 10 1 set x 12
Hand Walk 1 set x 5 1 set x 6 1 set x 7
Inverted Hamstring 1 set x 5 1 set x 6 1 set x 7

Strength:
Bench Press (Supersets) 3 sets x 8 3 sets x 8,8,6 3 sets x 8,6,6
Romanian Deadlifts (Supersets) 3 sets x 8 3 sets x 8,8,6 3 sets x 8,6,6

Split Squat/Lunge (Supersets) 3 sets x 8 3 sets x 8,8,6 3 sets x 8,6,6
Pull-Ups (Horizontal to Vertical-Supersets) 3 sets x 6 3 sets x 8 3 sets x 10

The following should be done as a circuit:
Cable 1-Arm Rotational Row 2 sets x 8 2 sets x 8 2 sets x 10
Split DB Curl-to-Press 2 sets x 8 2 sets x 8 2 sets x 10
DB Pullover Extension 2 sets x 8 2 sets x 8 2 sets x 10

Interval Training: Total Time: 18 min
Warm-up: 3 min/Z1
Work Interval: 2 min/Z2 x3
Rest Interval: 2 min/Z1 x3
Cool Down: 3 min/Z1

Day 3 Week 1 Week 2 Week 3

Aerobic/Recovery: 30min/Z1 30min/Z1 30min/Z1

Physioball:
Lateral Roll 1 set x 10 1 set x 12 1 set x 14
Russian Twist 1 set x 10 1 set x 12 1 set x 14
Plate Crunch 1 set x 10 1 set x 12 1 set x 14
Knee Tuck 1 set x 10 1 set x 12 1 set x 14
Lying Opposites 1 set x 10 1 set x 12 1 set x 14
Reverse Hyper 1 set x 10 1 set x 12 1 set x 14
Reverse Crunch 1 set x 10 1 set x 12 1 set x 14
Bridging 1 set x 10 1 set x 12 1 set x 14
Hip Crossover 1 set x 10 1 set x 12 1 set x 14

Regeneration:
Foam Roll:
Hamstring, IT Band, Quad, Glute, Back 1 set x 8 1 set x 10 1 set x 12
Back/Lat 1 set x 8 1 set x 10 1 set x 12
Rope:
Calf 1 set x 8 1 set x 10 1 set x 12
Hamstring 1 set x 8 1 set x 10 1 set x 12
IT/Glute 1 set x 8 1 set x 10 1 set x 12
Adductors 1 set x 8 1 set x 10 1 set x 12
Quad/Hip 1 set x 8 1 set x 10 1 set x 12
Shoulder/Tricep 1 set x 8 1 set x 10 1 set x 12
Active Stretch:
Chest 1 set x 8 1 set x 10 1 set x 12
90/90 1 set x 8 1 set x 10 1 set x 12
Quadruped Rocking 1 set x 8 1 set x 10 1 set x 12

Day 4 Week 1 Week 2 Week 3
Movement Prep:
Forward Lunge/Forearm to Instep 1 set x 5 1 set x 6 1 set x 7
Backward Lunge w/ Twist 1 set x 5 1 set x 6 1 set x 7
Dynamic Calf Stretch 1 set x 8 1 set x 10 1 set x 12
Hand Walk 1 set x 5 1 set x 6 1 set x 7
Inverted Hamstring 1 set x 5 1 set x 6 1 set x 7
Hip Crossover 1 set x10 1 set x 12 1 set x 7
(knees at 90 deg) (knees at 45 deg) (straight leg)
Scorpion 1 set x 8 1 set x 10 1 set x 12
Lateral Lunge 1 set x 5 1 set x 6 1 set x 7
Drop Lunge 1 set x 5 1 set x 6 1 set x 7
Sumo Squat-to-Stand 1 set x 5 1 set x 6 1 set x 7

Prehab:
Core:
Pillar Bridge Front 30 sec 45 sec 60 sec
Pillar Bridge Side (right/left) 30 sec 45 sec 60 sec
Hip:
Glute Bridge 1 set x 10 1 set x 12 1 set x 14
Side Lying Abduction 1 set x 10 1 set x 12 1 set x 14
Quadruped Circles 1 set x 5 1 set x 6 1 set x 7
Shoulder:
Floor/PB Y, T, W, L 1 set x 8 1 set x 10 1 set x 12
PB Pushup 1 set x 8 1 set x 10 1 set x 12
PB Reach, Roll, and Lift 1 set x 10 1 set x 12 1 set x 14
Regeneration:
Foam Roll:
Hamstring, IT Band, Quad, Glute, Back 1 set x 8 1 set x 10 1 set x 12

Day 5 Week 1 Week 2 Week 3
Movement Prep:
Hip Crossover 1 set x10 1 set x 12 1 set x 7
(knees at 90 deg) (knees at 45 deg) (straight leg)
Scorpion 1 set x 10 1 set x 12 1 set x 7
Lateral Lunge 1 set x 5 1 set x 6 1 set x 7
Sumo Squat-to-Stand 1 set x 5 1 set x 6 1 set x 7

Strength:
Alt. DB Bench Press (Superset) 2 sets x 10 2 sets x 10 2 sets x 8
Split Squat/Lunge (Superset) 2 sets x 10 2 sets x 10 2 sets x 8

1-Arm, 1-Leg DB Row (Superset) 2 sets x 10 2 sets x 10 2 sets x 8
Floor/PB Leg Curl (Superset) 2 sets x 10 2 sets x 10 2 sets x 8

The following should be done as a circuit:
Cable Lifting 2 sets x 10 2 sets x 10 2 sets x 8
Cable Chopping 2 sets x 10 2 sets x 10 2 sets x 8
Split DB Curl-to-Press 2 sets x 10 2 sets x 10 2 sets x 8

Interval Training: Total Time: 18 min
Warm-up: 3 min/Z1
Work Interval: 3 min/Z2 x2
Rest Interval: 3 min/Z1 x2
Cool Down: 3 min/Z1

Day 6 Week 1 Week 2 Week 3

Aerobic/Recovery: 30min/Z1 30min/Z1 30min/Z1

Physioball:
Lateral Roll 1 set x 10 1 set x 12 1 set x 14
Russian Twist 1 set x 10 1 set x 12 1 set x 14
Plate Crunch 1 set x 10 1 set x 12 1 set x 14
Knee Tuck 1 set x 10 1 set x 12 1 set x 14
Lying Opposites 1 set x 10 1 set x 12 1 set x 14
Reverse Hyper 1 set x 10 1 set x 12 1 set x 14
Reverse Crunch 1 set x 10 1 set x 12 1 set x 14
Bridging 1 set x 10 1 set x 12 1 set x 14
Hip Crossover 1 set x 10 1 set x 12 1 set x 14

Regeneration:
Foam Roll:
Hamstring, IT Band, Quad, Glute, Back 1 set x 8 1 set x 10 1 set x 12
Back/Lat 1 set x 8 1 set x 10 1 set x 12
Rope:
Calf 1 set x 8 1 set x 10 1 set x 12
Hamstring 1 set x 8 1 set x 10 1 set x 12
IT/Glute 1 set x 8 1 set x 10 1 set x 12
Adductors 1 set x 8 1 set x 10 1 set x 12
Quad/Hip 1 set x 8 1 set x 10 1 set x 12
Shoulder/Tricep 1 set x 8 1 set x 10 1 set x 12
Active Stretch:
Chest 1 set x 8 1 set x 10 1 set x 12
90/90 1 set x 8 1 set x 10 1 set x 12
Quadruped Rocking 1 set x 8 1 set x 10 1 set x 12