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Functional workouts for busy parents
The document outlines a structured training program consisting of various exercises focused on glute, hip, and core strength, along with stretching routines to improve flexibility and mobility. It emphasizes maintaining proper form and avoiding injury during exercises through specified coaching tips. Each week's goal includes demonstrating exercise progression, cardiovascular adaptation, and celebrating commitment across four weeks.
Functional workouts for busy parents
- 1. Training Phase TrainingTool Time/Reps Bar Height Coaching Tips Glute Stretch 10 per hip Hip Avoid rotating pelvis during stretch Hamstrings 30 sec per side Ankle Avoid rotating pelvis during stretch Seated Side to Side Reach 10 per side Bar only Avoid hyperextending spine Angled Plank with Alternating Knee Drive 10 per side Hip Maintain scapula retraction during movement Marching 30 sec total Hip Maintain straight arms and pressure on bar Battle Ropes Alternating Waves 45 sec Maintain athletic stance and scapula engagement Plyometric Platform Step Ups 45 sec Drive body vertically through step leg Superfunctional Press Up 45 sec Waist Press body upward using both hands on bar Suspension Abs Hanging Crunch with Rest 45 sec Allow feet to touch floor between each crunch Mobile Parallels Mountain Climbers 45 sec Avoid hyperextending your lumbar spine Wall Bars Spider Squat 45 sec Keep chest upright while sitting back into hips Up Strength Plank 45 sec Maintain scapula engagement Standing Chest Opener 60 sec Straps only; no bar Avoid hyperextending spine IT Band Stretch 30 sec per side Strap only Flex and extend knee to vary stretch Adductor 30 sec per side Strap only Flex and extend knee to vary stretch Hamstrings 30 sec per side Strap only Maintain neutral pelvis during stretch Cool Down Superfunctional "Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 1 week of commitment.” Exercise SuperfunctionalWarm-Up Workout - 2 rounds of 45 seconds work with 15 seconds recovery
- 2. Training Phase TrainingTool Time/Reps Bar Height Coaching Tips Glute Stretch 10 per hip Hip Avoid rotating pelvis during stretch Hamstrings 30 sec per side Ankle Avoid rotating pelvis during stretch Half Kneeling Halos 10 per side Bar only Avoid hyperextending spine Angled Plank with Cross-Body Knee Drive 10 per side Hip Maintain scapula retraction during movement Marching with Rotation 30 sec total Hip Maintain straight arms and pressure on bar Battle Ropes Single Rope Wave with Squat 45 sec Maintain athletic stance and scapula engagement Plyometric Platform Multi-Planar Step- Ups 45 sec Land softly after each step Superfunctional Push-Up 45 sec Thigh Avoid hyperextending spine Suspension Abs Hanging Crunch 45 sec Maintain scapula control as crunch Mobile Parallels Push Through 45 sec Load body with squat and push body upward with arms Wall Bars Squat to Rotational Reach 45 sec Allow arm, torso, and head to rotate away from body Up Strength Pikes 45 sec Pull hips up to ceiling as perform pike motion Half Kneeling Chest Opener 30 sec per side Bar only Maintain tall posture during stretch Lying Quadriceps 30 sec per side Strap only Elevate foot to intensify stretch Adductor 30 sec per side Strap only Flex and extend knee to vary stretch Hamstring with Rotation 30 sec per side Strap only Drive opposite arm under strap Cool Down Superfunctional "Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 2 week of commitment.” Exercise Warm-Up Superfunctional Workout - 2 rounds of 45 seconds work with 15 seconds recovery
- 3. Training Phase TrainingTool Exercise Time/Reps Bar Height Coaching Tips Glute Stretch 10 per hip Hip Avoid rotating pelvis during stretch Hamstrings 30 sec per side Ankle Avoid rotating pelvis during stretch Half Kneeling Halos 10 per side Bar only Avoid hyperextending spine Angled Plank with In/Out Hand Walk 10 per side Hip Minimize hip motion as hands travel Skipping 30 sec total Hip Maintain straight arms and pressure on bar Battle Ropes Single Rope Wave with Side Shuffle 45 sec Maintain athletic stance and scapula engagement Plyometric Platform Burpees 45 sec Position hands on platform and perform push up before completing box jump Superfunctional Suspended Push- Up 45 sec Ankle Position feet on top of bar and lift body into plank position Suspension Abs Toes to Bar 45 sec Lift hips, tuck body, and reach feet toward training bar Mobile Parallels Drop Jumps 45 sec Land softly with bent hips, knees and ankles Wall Bars Jump Squats 45 sec Keep hands in contact with Wall Bars Up Strength Spider Planks 45 sec Laterally flex knee to elbow Standing Chest Opener 30 sec per side Straps only Maintain tall posture during stretch Hip Hinge 30 sec per side Hip Maintain lumbar extension during movement Side Reach 30 sec per side Hip Maintain pressure on bar as reach overhead Glute Stretch 30 sec per side Hip Lean back with straight arms Cool Down Superfunctional "Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 3 week of commitment.” SuperfunctionalWarm-Up Workout - 2 rounds of 45 seconds work with 15 seconds recovery
- 4. Training Phase TrainingTool Time/Reps Bar Height Coaching Tips Glute Stretch 10 per hip Hip Avoid rotating pelvis during stretch Hamstrings 30 sec per side Ankle Avoid rotating pelvis during stretch Half Kneeling Halos 10 per side Bar only Avoid hyperextending spine Angled Plank Rotation and Reach 10 per side Hip Maintain neutral spine Angled Skipping 30 sec total Hip Maintain straight arms and pressure on bar Battle Ropes Single Rope Wave with Squat Jump 45 sec Maintain athletic stance and scapula engagement Plyometric Platform Box Jumps 45 sec Land softly with hip flexion Superfunctional Single Leg Suspended Push- Up 45 sec Thigh Avoid torso rotation during push up motion Suspension Abs Hanging Rotation 45 sec Lift knees to chest and rotate left to right and right to left Mobile Parallels Lumber Jacking 45 sec Transfer body from one parallel to the other using upper body strength Wall Bars Jumping Spider Squats 45 sec Alternate hand and feet jumps up Wall Bars Up Strength Roll-Up 45 sec Depress scapula, tuck knees, and roll feet up toward ceiling Split Squat with Chest Opener 30 sec per side Strap only Maintain tall posture during stretch Hip Hinge 30 sec per side Hip Maintain lumbar extension during movement Lateral Reach and Step 30 sec per side Hip Maintain pressure on bar as step Glute Stretch with Rotation 30 sec per side Hip Rotate torso to the left and right with straight arms Cool Down Superfunctional "Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 4 week of commitment.” Exercise Warm-Up Superfunctional Workout - 2 rounds of 45 seconds work with 15 seconds recovery