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Functional Strength Training

5 Days Per Week Training

Strength and Conditioning

Description

Blocks

Block 1
Block 2
Block 3

Ideal Strength

Strong Start

Block 1

Goblet Box Squat
Band Pull Apart
Single Arm DB Row
Prone Banded Leg Curl
Cable Overhead Tricep Extension
Cardiac Output Training
90-90 Hip Stretch
Cable Straight Arm Pulldown (From Hip-Hinge)
Split-Squat
RKC Plank
Tactical Frog Stretch
Single Leg Standing Leg Curl
Seated Banded Leg Curl

Push-Up
Elevated Single Leg Glute Bridge Hold
Side Plank Short Lever With Adductor ISO
Cable Face Pull Stato-Dynamic
Cooldown Recovery Breathing
Foam Roll Major Muscle Groups
DB RDL With Band On Hips
Band Pull Apart Star Pattern
Single Arm DB Chest Press
Farmer's Carry (DB/KB)
Child's Pose With Rotation
Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Block 2

Goblet Box Squat
Band Pull Apart
Single Arm DB Row
Prone Banded Leg Curl
Cable Overhead Tricep Extension
Cardiac Output Training
90-90 Hip Stretch
Cable Straight Arm Pulldown (From Hip-Hinge)
Split-Squat
RKC Plank
Tactical Frog Stretch
Single Leg Standing Leg Curl
Seated Banded Leg Curl

Push-Up
Elevated Single Leg Glute Bridge Hold
Side Plank Short Lever With Adductor ISO
Cable Face Pull Stato-Dynamic
Cooldown Recovery Breathing
Foam Roll Major Muscle Groups
DB RDL With Band On Hips
Band Pull Apart Star Pattern
Single Arm DB Chest Press
Farmer's Carry (DB/KB)
Child's Pose With Rotation
Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Block 3

Goblet Box Squat
Band Pull Apart
Single Arm DB Row
Prone Banded Leg Curl
Cable Overhead Tricep Extension
Cardiac Output Training
90-90 Hip Stretch
Cable Straight Arm Pulldown (From Hip-Hinge)
Split-Squat
RKC Plank
Tactical Frog Stretch
Single Leg Standing Leg Curl
Seated Banded Leg Curl

Push-Up
Elevated Single Leg Glute Bridge Hold
Side Plank Short Lever With Adductor ISO
Cable Face Pull Stato-Dynamic
Cooldown Recovery Breathing
Foam Roll Major Muscle Groups
DB RDL With Band On Hips
Band Pull Apart Star Pattern
Single Arm DB Chest Press
Farmer's Carry (DB/KB)
Child's Pose With Rotation
Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Block 1

Goblet Box Squat
Band Pull Apart
Single Arm DB Row
Prone Banded Leg Curl
Cable Overhead Tricep Extension
Cardiac Output Training
90-90 Hip Stretch
Cable Straight Arm Pulldown (From Hip-Hinge)
Split-Squat
RKC Plank
Tactical Frog Stretch
Single Leg Standing Leg Curl
Seated Banded Leg Curl

Push-Up
Elevated Single Leg Glute Bridge Hold
Side Plank Short Lever With Adductor ISO
Cable Face Pull Stato-Dynamic
Cooldown Recovery Breathing
Foam Roll Major Muscle Groups
DB RDL With Band On Hips
Band Pull Apart Star Pattern
Single Arm DB Chest Press
Farmer's Carry (DB/KB)
Child's Pose With Rotation
Single Leg Glute Bridge Hold

Block 2

Some description...

Goblet Box Squat
Band Pull Apart
Single Arm DB Row
Prone Banded Leg Curl
Cable Overhead Tricep Extension
Cardiac Output Training
90-90 Hip Stretch
Cable Straight Arm Pulldown (From Hip-Hinge)
Split-Squat
RKC Plank
Tactical Frog Stretch
Single Leg Standing Leg Curl
Seated Banded Leg Curl

Push-Up
Elevated Single Leg Glute Bridge Hold
Side Plank Short Lever With Adductor ISO
Cable Face Pull Stato-Dynamic
Cooldown Recovery Breathing
Foam Roll Major Muscle Groups
DB RDL With Band On Hips
Band Pull Apart Star Pattern
Single Arm DB Chest Press
Farmer's Carry (DB/KB)
Child's Pose With Rotation
Single Leg Glute Bridge Hold

Block 3

Some description...

Goblet Box Squat
Band Pull Apart
Single Arm DB Row
Prone Banded Leg Curl
Cable Overhead Tricep Extension
Cardiac Output Training
90-90 Hip Stretch
Cable Straight Arm Pulldown (From Hip-Hinge)
Split-Squat
RKC Plank
Tactical Frog Stretch
Single Leg Standing Leg Curl
Seated Banded Leg Curl

Push-Up
Elevated Single Leg Glute Bridge Hold
Side Plank Short Lever With Adductor ISO
Cable Face Pull Stato-Dynamic
Cooldown Recovery Breathing
Foam Roll Major Muscle Groups
DB RDL With Band On Hips
Band Pull Apart Star Pattern
Single Arm DB Chest Press
Farmer's Carry (DB/KB)
Child's Pose With Rotation
Single Leg Glute Bridge Hold