Functional Training Programme Day 1 Exercise Sets Reps Notes Tabata 8 x 20 second Complete once Use Tabata Timer Interval Squats bouts, with 10 for 4 minutes App seconds rest in between Bench Press / Press 2 8 – 12 (or max Increase weight Ups reps if doing or reps by a small press ups) amount each session Explosive Bench Press 2 6. Control Use 40% of weight on way weight used in down. Explode previous exercise up. Swiss Ball Hip 2 15 Extension & Leg Curl Swiss Ball Pike or 2 15 Knee Raises Medicine Ball Wood 2 20 Chops Split Squats or Leg 2 12 Do NOT Press hyperextend knees Multidirectional 2 20 Lunges Day 2 Exercise Sets Reps Notes Chin Ups / or lat 2 10 Ensure control pull downs during descent to avoid injuring shoulders Medicine Ball 2 20 Engage core – Russian Twist shoulders back Stability Ball 2 12 Plank to Press ups
Functional Training Programme Day 1 Exercise Sets Reps Notes Tabata Interval Squats 8 x 20 second bouts, with 10 seconds rest in between Complete once for 4 minutes Use Tabata Timer App Bench Press / Press Ups 2 8 – 12 (or max reps if doing press ups) Increase weight or reps by a small amount each session Explosive Bench Press 2 6. Control weight on way down. Explode up. Use 40% of weight used in previous exercise Swiss Ball Hip Extension & Leg Curl 2 15 Swiss Ball Pike or Knee Raises 2 15 Medicine Ball Wood Chops 2 20 Split Squats or Leg Press 2 12 Do NOT hyperextend knees Multidirectional Lunges 2 20 Day 2 Exercise Sets Reps Notes Chin Ups / or lat pull downs 2 10 Ensure control during descent to avoid injuring shoulders Medicine Ball Russian Twist 2 20 Engage core – shoulders back Stability Ball Plank to Press ups 2 12
functional-training-programme.docx