FUNCTIONAL MUSCLE FORMATS

Here are three simple and effective training templates you can use to build quality muscle that supports optimal movement patterns. Interchange movements and body parts at your discretion.

1 Compound Sets These are 3-4 exercises performed back to back that focus on a similar body part or movement. Each exercise has a slightly different intention. The first movement is your priority, and the one that you can overload and push intensity on (think primary movements – hinge, squat, push, pull). The second movement is unilateral that emphasises range of motion. The final movement is faster contraction or plyometric in nature. Aim for minimal rest between exercises and longer rest periods between sets.

Lower body example:

A1. 6-8 x Barbell Hip Thrust. Rest 30 secs

A2. 8 x Staggered Stance Romanian Deadlift e/s. Rest 30 secs

A3. 15-20 x Banded Russian KB Swing Rest 2 mins. 3-5 rounds

Upper body example:

A1. 6-8 x Barbell Bench Press. 30 secs rest

A2. 8 x Single Arm DB Bench Press. 30 secs rest

A3. 8-10 x Plyo Pushups or 15-20 Medicine Ball Chest Slams. Rest 2 mins. 3-5 rounds