Form & Function Program

FF Phase 1 Lower Prep

2-3 rounds: - Inverted Breathing x10 breaths: Goal is 360 degree expansion of ribcage, keep spine long (no crunching, no arching). Inhale, letting thorax expand & abdomen relax. Exhale, & w/o crunching, bring ribs & hip bones toward bellybutton. x 10 breaths - Roll x10: Use band to help reach scaps around ribcage. Inhale back, exhale as you roll! - Half kneeling hip shift x10: Shift hip back, "nose over toes," then press floor away to elevate. Hold 1 sec, then lower & repeat. Helps to be next to a wall or bench to ensure you don't shift sideways. - Assisted skater Squat x 10 each - Use as much or little assistance as you need. Sit DOWN, lowering back knee towards front ankle. Nose over working toes.

Tempo Front Squat

Double DB SLRDL w knee Drive

Half Kneeling Chop

Staggered Stance (B stance) Zercher Squat w foot elevated

Modified Plank w hip extension

Pick your Cardio Implement!

F&F Phase 1 Upper Prep

2-3 rounds of: - Supine Deep Core breathing x10 breaths - Allow small gap under low back throughout. Inhale, allowing 360 expansion. Exhale, draw ribs & pelvic bones towards bellybutton. - High Hips Reverse Crawl x10 steps - Keep sternum up, don't excessively crunch down. Press floor away as you move backward! - Side Lying Rear Delt Fly x10 - Lower with control, reach out as you fly up! - Serratus Anterior Bird dog x 10 - No excessive crunch, no excessive arch in the spine. Press up against band & reach opposite arm & leg long!

Anteriorly Banded Pendlay Row

DB Bench - feet on floor

Rotational Row

Banded SA Press w SL bridge

Rope face pull

Long Seated Cable Chest Fly

FF Phase 1 Lower Prep 2

2-3 rounds: - Inverted Breathing x10 breaths: Goal is 360 degree expansion of ribcage, keep spine long (no crunching, no arching). Inhale, letting thorax expand & abdomen relax. Exhale, & w/o crunching, bring ribs & hip bones toward bellybutton. x 10 breaths - Roll x10: Use band to help reach scaps around ribcage. Inhale back, exhale as you roll! - Hip Shift w KB Lower x10 - Lower KB towards foot as you send hips back, nose over toes!! Maintain pressure on inside of foot as you shift*** - Modified Copenhagen x 10 perturbations - Press floor away with elbow & bottom knee. Adducting top leg up. Maintain stability as you move arm.

Barbell Conventional Deadlift

KB Spanish squat

Nordic Diagonal Core w KB

Double KB swing to reverse lunge

Roll (reverse crunch) to bridge

Pick your Cardio Implement!

FF Phase 1 Upper Prep 2

2-3 rounds of each: - Inverted breathing w iso lat row x 10 breaths - Bands tight as you hold mid range row, keeping shoulders from shrugging. Inhale, allow 360 expansion. Spine straight and long, avoid crunching down as you exhale ALL the air! - Tall Kneeling Serratus reaches x 10 - Use a light band, and keep forearms ~ parallel as you reach up & forward. Inhale as you recoil, exhale as you reach! - Child's pose rotations x 10 each side - Unexpected burner! Use abs to help you rotate elbow towards ceiling. - Modified two point plank w reach x 5 each side - Keep hips & chest square as you lift opposing limbs, driving forearm into floor! Reach long, & don't forget to breathe :)

Destabilized KB Press (band)

Strict Neutral Pull Ups

Single arm Lat Pulldown - full Stretch

Half kneeling single arm Overhead Press w press into wall

Dead Stop Lateral Raise

Tall Kneeling Alternating Incline Press

Combat Hip Airplane

Burpee to Squat Press Out

Concentration Curls in Squat

Gorilla Row with Iso Press

Reverse Lunge w Contralateral OHP

Reverse Treadmill Walk