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Functional Strength

  • Build Strength and Stability

  • Develop Excellent Movement Patterns

  • Foster Body Awareness

We will focus on building back your strength in a safe and progressive manner, performing exercises under control and with more time under tension - think slowwww reps!

Like other strength programs there will be cycles (~6 to 8 weeks) where we build from one week to the next.

Schedule

Functional Strength

With Coach Brian Raimundo

In-person classes are currently limited to 6 athletes.

Schedule:
Wednesdays @ 6:30pm (In-person & Zoom)
Sundays @ 3:00pm (In-person & Zoom)

What is Functional Strength?
It’s strength that you can use every day.

It can be as simple as making it easier to carry your grocery bags up stairs, pick up your kids, or climb that hill on your bike.

It can be as intense as a deadlift lifetime PR, or a lifting meet.

It can be as flexible as enhancing your recovery from injury, addressing muscular imbalance, or changing your reflection in the mirror.

 
 

SAMPLE WORKOUT

Warm up - 3 sets

  1. 20 Seated banded abductions (1s hold) 

  2. 6 Yoga push ups

  3. 10 Prisoner air squats

A. 3 sets

  1. Back squat. 10, 10, 10 reps. 22X1 tempo

  2. Single arm DB Prone row. 8, 8, 8 reps. 21X2

B. 2 sets

  1. RNT DB suitcase split squat. 6-8 / leg, 21x1

  2. Pull up negatives. 6 - 8 reps. 5s down

C. Finisher. 9 minute EMOM (40s work/20s rest)

  1. Prisoner step ups

  2. Hollow rocks

  3. Prone snow angels 2020 tempo