Functional Strength Program - 1

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now

1. farmer's walk

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 2
  • Time (s) x 60 seconds
  • Weight 2kg (each side)

2. bear crawl

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 1
  • Controlled tempo

3. turkish get up

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 3 (each side)
  • Weight x 3kg

4. deadbug

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 4 (each side)
  • Controlled tempo

5. kneeling pallof press

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 8 (each side)
  • Controlled tempo

6. lunge matrix

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 6 each side
  • Controlled tempo

7. neutral grip push up

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 8
  • Controlled tempo

8. lateral med ball slams

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 4 (each side)
  • Weight x 3kg

workout session planNER

Track your progress here

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now