Functional Training Program
Preparation Phase
MFR, Pelvic mobility, Thoracic mobility, Shoulder mobility
MFR – Lat dorsi, pect minor, hip flexor, quads, glutes, hamstring, adductor, calf
Mobility – thoracic and shoulder, pelvic and hip, ankle and knee
3
Functional pattern training, Core training
Each one clip and core one clip
-Horizontal Push – Single DB, Bodyweight, resistance band
-Vertical push – Shoulder single DB press
-Pull – DB one arm bent row, Band pushdown
-Hinge – Deadlift with band and pipe, med ball slam, single leg RDL
-Squat – Overhead squat, Squat movement
-Lunges – forward, backward and side lunges
-Rotation – band rotation and wood chop
-Carry or walk – farmer walk, single arm farmer walk
-Core – plank, hip flexion with band
12
Compound functional pattern training
Two patterns and three pattern clips
-pendulum squat and row
-lunges with med ball slam
-Single arm biceps curl to shoulder press
-Side plank row
-Pull hinge and pushdown
-Band anti-rotation with push
6
Multiple plane movement training
-Pendulum press and pull
-Med ball jump slam
-Alternating pendulum squat
3