Functional Strength 1.0

  • John Porter Jr.
    John Porter Jr.

There are six movements that are crucial in helping us complete all sorts of tasks: pushing, pulling, squatting, lunging, hinging and carrying. As athletes, excelling in each movement pattern puts us at a competitive advantage for when we have to bring it all together in order to dominate the competition!

Furthermore, we all want to improve our strength – not only to push heavy objects, but also to withstand great force and pressure.  With the combination of these goals in mind, this is the first edition of Functional Strength.

Day 1: Push, Squat, Carry

Push: Squat: Carry:
1. Bench Press: 3 x 8 reps 1. Back Squats: 3 x 8 reps 1. Overhead Barbell Carry: 4 x 25 yd. (as heavy as possible)
2. Standing Cable Chest Press: 3 x 10 reps 2. Bulgarian Split Squats: 3 x 10 reps per leg
3. Push-Ups: 1 x to failure 3. Push-Ups: 1 x to failure

*Use a weight that allows you to go heavy but still able to maintain posture and position.

Day 2: Pull, Lunge, Hinge

Pull: Lunge: Hinge:
1. Pull-Ups: 3 x max reps 1. Barbell Reverse Lunges: 3 x 10 reps 1. Romanian Deadlifts:
3 x 10 reps
2. One-Arm Bent-Over Dumbbell Rows: 3 x 8 reps (per arm) 2. Transverse Dumbbell Lunges: 3 x 12 reps 2. Kettlebell Russian Swings: 3 x 10 reps
3. Barbell Upright Rows: 3 x 12 reps

*Use a weight that allows you to go heavy but still able to maintain posture and position.

Day 3: Push, Squat, Pull, Lunge, Hinge, Carry Metabolic Circuit

(30 sec. work/30 sec. rest)
1. Push-Ups (feet elevated on bench) 2. Barbell Front Squats
3. Barbell Rows 4. Forward Walking Lunges
5. Sumo Deadlifts 6. Zercher Carry
  • Use a weight that allows you to go heavy but still be able to maintain posture and position. If too heavy, lighten the load.  If too light, increase load.
  • Core must be engaged during every exercise to further help with controlling one’s movement.
  • For pre-workout: EPIQ™ STRYKE is the best to consume 30 to 60 minutes before your workout to give your body the energy, mental focus and great pump to power you through.  EPIQ™ POWER SF is also available if you don’t want a stimulant-based pre-workout.
  • For post-workout: EPIQ™ ISOLATE is the ideal choice to help repair muscles, so they can come back stronger on your behalf.
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