Functional Training

Strength • Mobility • Longevity
Daily Non-Negotiable
5–10 min walk
McGill Curl-Up — 2×6 (10s holds)
Side Plank — 2×20–30s/side
Bird Dog — 2×6/side (3s pause)
Day 1 — Lower Body (Hinge Focus)▼
Warm-Up
90/90 Hip Rotations — 2×6/side
Cat–Cow — 6 slow reps
Glute Bridge Hold — 2×30s
BW Split Squat — 2×6/side
Main Work
Romanian Deadlift — 4×6
S1
S2
S3
S4
Landmine RDL — recommended when back feels iffy
Rear-Foot Elevated Split Squat — 3×6–8/side
S1
S2
S3
Leg Curl — 3×10–12
S1
S2
S3
Core (Disc-Friendly)
Dead Bug — 3×6/side (weighted if stable)
S1
S2
S3
Side Plank — 3×20–40s/side
Rest: 60–90s between sets
Day 2 — Upper Body + Carries▼
Warm-Up
Band Pull-Apart — 2×15
Scap Push-Ups — 2×10
Shoulder CARs — 4 slow reps/side
Main Work
Pull-Ups / Neutral Pulldown — 4×5–8
S1
S2
S3
S4
DB Bench / Incline — 3×6–10
S1
S2
S3
1-Arm DB Row — 3×8–12/side
S1
S2
S3
Landmine Row — excellent shoulder-friendly swap
Face Pull — 3×12–15
S1
S2
S3
Farmer's Carry — 4–6×30–40m
S1
S2
S3
S4
Rest: as needed to maintain form
Day 3 — Conditioning▼
Warm-Up
Easy Walk or Bike — 5 min
Hip & Ankle Mobility — 2 min
Option A (BEST): Sled Drags▼
Forward Drag — 6×20–30m
S1
S2
S3
S4
S5
S6
Backward Drag — 4×20m
S1
S2
S3
S4
Option B: Easy Run▼
20–30 min conversational pace
No sprinting
Option C (ONLY if feeling great): Circuit▼
Walking Lunges — 16 steps
Push-Ups — 10–15
DB Swings — 12–15 (neutral spine)
Front Plank — 30s
Day 4 — Full Body + Mobility▼
Warm-Up
Couch Stretch — 30s/side
Thoracic Rotations — 8/side
Goblet Squat Hold — 45s
Main Work
Goblet or Front Squat — 4×6–8
S1
S2
S3
S4
Landmine Squat — recommended
DB Overhead Press — 3×6–8
S1
S2
S3
Half-Kneeling Landmine Press — back-friendly
Pallof Press — 3×10/side
S1
S2
S3
Suitcase Carry — 3–4×30m/side
S1
S2
S3
Rest: 60–90s between sets
Progression Rules (12 Weeks)▼
Back-Safe Training Rules▼