SAMPLE TRAINING SESSION - FUNCTIONAL TRAINING
Here is an example of one of our Functional sets we do mid way through our athlete training plans. All our workouts will come with videos and a run through of the technique points.
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BALLISTIC WARRIOR - GLUTE ATTACK
Warmup
MUSCLE ACTIVATION
3 SETS x
5 x Hip rotates
5 x High kicks
5 x lunges
5 x Squats
5 x Press-ups
RPE 4-6 EFFORT
A
Barbell Hip Thrust
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4 x sets, 8 x reps, RPE 9-10, 1-2minutes REST
80%
TECHNIQUE: Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.
B
Single Leg Kettlebell Romanian Deadlift
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3 x sets, 8 x reps each LEG, RPE 9-10, 1-2minutes REST
80%
Technique:Step 1:
Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 15-20% to activate the glutes.
Step 2:
Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor.
Step 3:
Briefly pause at the bottom, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position.
Step 4:
Repeat until you complete the prescribed number of repetitions (10-15 reps with light or no weight and 6-8 with moderate to heavy weight….shoot for 3 sets on each leg).
C
Deadlift
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3 x sets, 6 x reps, RPE 9-10, 2-3minutes REST
85% 1RM
TECHNIQUE: Stand with your mid-foot under the barbell.
Bend over and grab the bar with a shoulder-width grip.
Bend your knees until your shins touch the bar.
Lift your chest up and straighten your lower back.
Take a big breath, hold it, and stand up with the weight
D1
Reverse Sled Pull
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3 x sets, 20m (approx), RPE 9-10,
TECHNIQUE:
D2
Kettlebell Snatch
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3 x sets, 6xReps EAch arm, RPE 9-10, 1minute REST
TECHNIQUE
Step 1: Stand with feet between hip and shoulder-width apart, holding a kettlebell in your right hand at shoulder level.
Step 2: With your shoulders drawn back and downward (think: proud chest), press the bell straight overhead, locking out your elbow. This is the finish position of the snatch, and if you can’t get into it properly, it’s an indication that you shouldn’t be snatching yet. Your ribs should be down, core braced, and pelvis level to the floor.
Step 3: Lower the weight back to the rack position, where the bell is shoulder level and your forearm is vertical.
Step 4: Now bend your forearm inward toward the midline of your body while simultaneously extending your elbow. Gravity will take over and pull the bell toward the floor—control its descent. When the bell lowers to just in front of your thighs, hinge at the hips, bending them back and hiking the bell between your legs. Maintain a long spine, keeping your head and pelvis aligned. Core still braced. Maintain your proud chest position as the bell hikes back, so that your shoulders are square to the floor.
Step 5: When your hips are fully bent, extend them explosively to stand tall again. As you rise, pull your elbow straight up vertically and, when it can’t rise anymore, allow the momentum from your hips to help you punch your fist straight to the ceiling. The bell should wrap around your wrist as your elbow extends. You shouldn’t need your fingers to finish the lift.
E1
Sled Push
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3 x sets, 20m (approx), RPE 9-10, 1-2minutes REST
TECHNIQUE: Stand behind the sled and grab the poles with a high-grip hand position.
Engage your core muscles and start pushing the sled forward as fast as you can, powering through your entire leg. Extend your hips and knees as you move the sled forward. Your foot stance should resemble your natural running position.
E2
KETTLEBELL High PULL
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3 x sets, 8xReps EAch arm, RPE 9-10, 1-2minutes REST
TECHNIQUE: Step 1: Place two or one kettlebells on the ground side by side and stand slightly behind them with a wider than shoulder width stance.
Step 2: Drop your butt and hips down as you bend over to grasp onto the kettlebells with an overhand grip. This is the starting position.
Step 3: Begin exercise by swinging the kettlebells back between your legs and then as the kettlebells start to swing forward, thrust your hips forward.
Step 4: Continue to swing the kettlebells up with your arms and the momentum from your legs, as you raise the kettlebells bring your elbows out to the sides.
Step 5: At the top of the movement your elbows should be pointing out to the sides, kettlebells at shoulder height, and shoulder blades pinned back.
Step 6: Reverse movement and allow kettlebells to swing back between legs to move into the next rep.
F1
Single Leg Glute Bridge
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3 x sets, 8xReps Each Leg, RPE 9-10, 1 minute REST
TECHNIQUE:
F2
Side Plank Crunch
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3 x sets, 8xReps Each Side, RPE 9-10, 1 minute REST
TECHNIQUE:
Cooldown
STRETCH FULL BODY
Full body.
3 x sets of 10 seconds on any 10 of the following stretches use stretch sheet provided and target areas that are tight and a bigger ROM is needed.
1> Neck Flexion/Extension
2> Neck Lateral
3> Latissimus Dorsi
4> Tricep Stretch
5> Shoulder Rotation
6> Pectoral 90 & 120
7> Bicep
8> Supraspinatus
9> Wrist Extensor
10> Thoracis Extension
11> Lateral Flexion
12> Lumbar Extension
13> Lumbar Flexion
14> Lumbar Rotation Stretch
15> Hamstring Flat back
16> Hamstring Sat
17> Adductor Stretch
18> Gluteal
19> Gluteal and Lumbar
20> Quadriceps Flat Front
21> Quadriceps
22> Adductor
23> Hip Flexor
24> Tensor Fascia
Stretch Recovery
