Pro Level Functional training Macrocycle 1

• Weeks 12-16 of Macrocycle 1 for Functional training.
• This is a twice a week resistance program.
• Do 5-10 minutes of a dynamic warm-up.
• Complete in straight sets with 60 seconds rest between sets.

Barbell Pullover on ball

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Place barbell on chest with hands in an overhand grip.
4) Start position: Extend elbows and raise barbell even with the eye-line.
5) With elbows slightly bent, lower barbell back even to slightly below head level.
6) Return to start position.

Frontal Reach

1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step laterally 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down in front of you so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off left foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times.

Box Step with Barbell & Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
3. Repeat with other leg and continue according to prescribed number of repetitions.

Vertical Bench Press

1) Sit in upright or “bench press” position with back flat against bench and feet flat on floor.
2) Bottom grip position of lever arm should be aligned at the nipple-line (adjust accordingly either seat back and height adjustment, and/or lever arm). Elbows should be flexed at 90°
3) Start position: Press weight forward (use foot-assist if available).
4) Lower weight until upper arm is perpendicular to slightly past perpendicular to body.
Return to start position by pressing weight forward.

Standing Hamstring Curl

1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position - hyperextension of the low back may cause injury.

Weighted Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90¢X.
5) Return to start position.
6) To increase resistance, place arms behind head arms extended overhead holding weight plate or weighted object across chest.

DB Shoulder Press and Twist

1. Stand with your feet shoulder width apart and the dumbells at shoulder level.
2. Press the dumbells up above your head and simultaneously twist your trunk.
3. Return to the starting position and then twist to the opposite direction.
4. Keep your feet planted and stationary the entire time.

Underhand Low Row

1. Sit on a bench or floor so that you can pull the cable parallel to your legs.
2. Using a palms up grip grab the bar and pull the cable towards your belly button.
3. Keep your back perpendicular to the floor and stationary throughout the movement. As you pull the cable towards you keep your elbows close to your body.
4. Return to the starting position and repeat for the required repetitions.

Two Arm Cable Pushdown

1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability.
2) Start position: Grasp bar with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°.
3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level .
4) Return to start position.
5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.

Supine Calf Raise

1. Lie on your back with the ball under your upper back.
2. Push off your toes so that your heels and legs rise towards the ceiling.
3. Return to the starting position and repeat for the prescribed repetitions.

Dumbbell Hammer Curl

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.

Partner Med Ball Standing Twist

Starting Position: Have two people stand back to back with one person holding a medicine ball. One individual twists to the right side while the other individual twists to their left side.
Exchange the medicine ball and return to the starting position.
Repeat to the other side.

Cable Hip Raise

1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Raise both feet 8-12 inches off floor or bench with cable attached.
4) Straighten legs without touching feet on floor.
5) Return to start position.
6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK. To reduce intensity, extend legs so that feet are greater than 12 inches from floor or bench and progress from there.