Description
Pulse Squats, Suspension Training Row Hold, Army Crawlers, Air Squat, Suspension Training Face Pull, Bench Dip (or Chair), High Knees in Place
Creators
Shanna Guzman & Mishah Haque at Revival Strength
Workout Type
Functional Body Building by Revival Strength
Functional Bodybuilding is a training methodology that blends traditional bodybuilding techniques with functional movement patterns to build strength, mobility, and aesthetics, while enhancing overall athletic performance and injury prevention.
Warm Up
- Continuous Movement - 5 mins
- Pulse Squats - 30 secs
- Suspension Training Row Hold - 20 reps
- Army Crawlers - 16 reps
Sequence - Loop through it 3 times
- Air Squat @3131 - 8 reps
- Rest - 15 seconds
@3131 = 3 secs down, 1 sec hold at bottom, 3 secs up, 1 sec hold at top
- Suspension Training Face Pull - 20 reps
- Rest - 15 secs
- Bench Dip (or Chair) @30X1 - 30 secs
- Rest - 15 secs
@30X1 = 3 secs down, 0 secs at bottom, x = burst up, 1 sec hold at top
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- High Knees in Place - 30 secs
- Rest - 1 min
Cool Down
- Cool Down - 4 min
- (Continuous Light Movement)
- Cat Cow - 10 reps
- Bird Dog - 10 reps
- Quadruped Thoracic Rotation - 10 reps each side
- Childs Pose - 1 min
Workout Complete!
