Functional Bodybuilding workouts hit different - and one reason is the powerful combination of hypertrophy-focused reps and sets, combined with movements to get you into a full range of motion.
In short, Look Good Move Well! Try this 30 minute quad workout to experience it firsthand. I'll break down the training format, the theory behind it, and also show you some variations to get this done with only a set of dumbbells and a band, or a full gym of equipment.
Quad Focused Compounded Giant Set
Every 6 Minutes x 5 Sets Complete:
1-1/4 Cyclist Front Squat; 5 reps rest 20-30sec
Goblet Pause Cossack Squats; 6/leg rest 20-30sec
Dumbbell Burpee x 8 Reps with Speed rest 20-30sec
Leg Extensions x 16reps (see video for variations)
rest until the next 6 minute mark
Let's talk about your BUTT. Growing glutes and helping hamstrings create an appealing visual separation is all part of the Look Good philosophy of Functional Bodybuilding.
But(t) we don't stop there. With a movement pattern approach, working the hinge will help your powerlifting (deadlift), Olympic lifting (clean), and develop more resiliency by making sure we strengthen all the ways you move in life and in sport.
Look Good AND Move Well with today's Increasing Effort Mixed Modal Sets. We'll be using overload and metabolic stress to stimulate muscle growth in this 30 minute workout that will keep you moving and working hard. But the structure, combination of movements, and use of isolation work will keep you from burning out and crushing yourself. Let me know how this goes!
5 SETS - Increase Effort Each Set:
A1. Hip Thrust; 21X0 Tempo; 6-8 reps - increase load each set; rest 15 sec as you transition
A2. Single Leg Hip Extension or Hamstring March; 8/leg; rest 15 sec
A3. Alt DB Snatch or Dual Russian Kettlebell Swing; 16 reps (increase turnover time each set); rest 15 sec
A4. Row or Run Sprint; 20 sec; increase effort each set
rest 2-3 min and back to A1
A muscular back is a good look on everyone - and with Functional Bodybuilding, you can build muscle that lasts for the long term. By using a few key points for better movement, you can stay strong and athletic while reducing injury risk.
Try this look good move well back day workout to feel the difference for yourself:
20 Min AMRAP (As Many Rounds As Possible)
Pace yourself and move continuously throughout
5 Weighted Strict Pull Up (change grips every set)
10 Gorilla Row 5/arm (heavy)
15/12 Cal Row (male/female)
20 Band Pull Apart
Finisher:
2 Sets to Failure:
DB External Rotation (lightweight - slow)
Cable or Banded Throat Pull (light to moderate - slow)
Find more Functional Muscle workouts in my Persist program - free trial at functional-bodybuilding.com/p...
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15 фев 2024
