FULL BODY FUNCTIONAL TRAINING

By Obi Vincent

	Advanced (3+ years)
	75 minutes/day
	Gain Strength, Build Muscle, Increase Stamina
	Backpack, Bodyweight Show More

Average Exertion

Average Cardio Intensity

These are fundamental movements for both men and women, and for any age and all fitness levels. If you want to get stronger in your training, improve your core strength, mobility, avoid injuries, rehab injuries AND be more flexible, these are all great movements to incorporate into your fitness regime.

Description

Media

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Day 1

Refer to this video: https://www.youtube.com/watch?v=-Nu4WjcNbGs timestamp - 13:04 for the Progression of the Bird Dog exercise

Exercise	Sets	Reps	Rest
1.Single Arm Overhead Backpack Squat See Exercise Notes	2-3 sets	10 reps	60s
2.Backpack Windmill	2-3 sets	10 reps	60s
3.Backpack Cossack Squat See Exercise Notes	2-3 sets	10 reps	60s
4.Backpack Turkish Get-up See Exercise Notes	2-3 sets	10 reps	60s
5.Explosive Pushup	2-3 sets	10 reps	60s
6.Reverse Plank March	2-3 sets	10 reps	60s
7.Reverse Tabletop Crunch	2-3 sets	10 reps	60s
8.Reverse Table Top Toe Touches See Exercise Notes	2-3 sets	10 reps	60s
9.Alternating Bird Dog See Exercise Notes	2-3 sets	10 reps	60s

Date Created: 2/27/2021, UTC

Last Updated: 3/2/2021, UTC

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