Team Reach Training
Functional Training, Strength & ConditioningOur Functionally Fit Series 1 is designed with longevity in mind. The program follows a 3-day full-body split strength training regimen, with two days of conditioning, core, and functional movement work.
The program is ideal for someone who wants to maintain their fitness and expand their functional strength.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Step-Ups
2 x 8 @ 10 lb
C
Back Squat
12, 10, 8
D
Push-Up
2 x 15
E
Alternating DB Bench Press
3 x 12
F
Seated Row
4 x 8
Full Body Circuit
G
3 Rounds: 10 DB Reverse Lunges (5/per leg) @light to moderate weight 10 Russian KB Swings @moderate weight 10 Tricep Pushdowns @heavy as possible with good form 10 Straight Bar Cable Curls @heavy as possible with good form *Rest 30 seconds between sets.
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
Air Bike
1 x 3:00
B1
TRX Air Squat
2 x 8
B2
TRX Row
2 x 12
B3
TRX Y & T
2 x 10
Metabolic Conditioning
C
10 Rounds: 10 Calories Air Bike 15 Ab Mat Crunches
D
Turkish Get Up
5 x 3
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Eccentric DB Bench Press
2 x 8
C
Bench Press
12, 10, 8
D
Inverted Row
2 x 8
E
Pendlay Row
3 x 12
F
KB Tempo Goblet Squat
4 x 8
Full Body Circuit
G
4 Rounds: 2x Hercules Hoist @40-80lbs 25yd Sled Push @moderate to heavy weight *Rest 60 seconds between rounds.
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
Rowing
1 x 3:00
B1
Bodyweight Box Squat
2 x 8
B2
Underhand Bent Barbell Row
2 x 12
B3
Eccentric Push Up
2 x 3
C
Dowel Pass-Throughs
1 x 20
Metabolic Conditioning
D
5 Rounds: 250m Row 10 Ball Slams @10-15lbs 10 Landmine Anti-Rotation (bar only)
E
Over Shoulder Carry and Lunge Lift
3 x 6
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
DB Romanian Deadlift
2 x 8
C
Deadlift
12, 10, 8
D
Alternating Bodyweight Lunge
2 x 5
E
Farmer Loaded Lateral Squat
3 x 6
F
Standing Arnold Press
2 x 8
G
Shoulder Press
4 x 8
Full Body Circuit
H
4 Rounds: 10 Reverse Cable Lunge and Twist (5 per side) 10 Rope Curls @as heavy as possible with good form 10 Rope Pressdown Downs @as heavy as possible with good form
Recovery
I
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
