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This is a 2-day, intermediate, full body functional program. A functional strength training plan aims at replicating movement through all planes of motion. This type of program will target the following basic movement patterns:
Pull
Push
Hinge
Squat
Lunge
Both of these sessions use six different exercises and each workout session should take about 50-minutes after you try it once or twice. Each session includes 3 sets per exercising using 8-10 repetitions.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Barbell Squat
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3x8 reps |
rest: 120s
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Barbell Deadlift
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3x6 reps |
rest: 90s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 60s
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Barbell Bench Press
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4x12,10,8,6 reps |
rest: 120s
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Barbell Bent-Over Row (Reverse Grip)
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4x12,10,8,6 reps |
rest: 60s
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Cable Wood Chop
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3x15 reps |
rest: 60s
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Barbell Push Press
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4x8,8,6,6 reps |
rest: 90s
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Pull-Up
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4x8,8,6,6 reps |
rest: 90s
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Kettlebell Goblet Squat
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3x12,10,8 reps |
rest: 90s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Step-Up
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3x6 reps |
rest: 60s
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Cable Pallof Press with Rotation
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3x12 reps |
rest: 60s
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