Functional Athlete

By Dan Heaney

Highlights:

Retired Gym Owner
Online Fitness Coach
Founder of “The Healthy Husband Project”
Crossfitter
Home Workouts
Holistic approach to mental and physical health!
Video presented by Dr. Matt Sweeney

If you’re an athlete looking to get stronger in your sport, screenshot this program and lets get started!

Day 1

Warm up:
10:00 Clock
:30 Bike
20 Walking Lunge
5 Burpee
*Perform as many rounds as possible with good form in 10:00, build in speed through warmup.
A1. 1 and 1/2 Back Squats: 4 sets of 6 (lots of time under tension here)
https://www.youtube.com/watch?v=4NQFjwJriUs
A2. Hip Thrust: 4 x 5
Grunt Work:
4 Sets:
10 Burpee Box Jump
:30 Bike Sprint
Rest 1:00
Accessory: Strict Toe To Bar: 3 x 12

Day 2

Dynamic Warm up:
3x Through the following:
25m Knee to chest
25m Heel to butt
25m Bear crawl
25m Side shuffle each way
25m Arm Circles
Plyo: Pendlay Row: 5 x 5
Strength:
A1. Barbell High pull: 4 sets of 8
A2. Arnold Press: 4 sets of 8

Grunt Work:
4 Sets:
50m KB Single Arm Overhead Carry (50m each side) (heavier than last week)
30 Band Pull Apart
Rest 1:00
Accessory: Side Plank Rotations: 3 x 15 each side

Day 3

Warm up:
3 Rounds:
250m Row
:30 Wall Sit
:30 Plank Up/Downs (back and forth from elbow plank to hand plank)
:30 Jump Rope
A1. Plyo: Box Drop to Broad Jump: 6 x 2
A2. Strength: Barbell Split Squat: 6 x 4 each side
Grunt Work:
3 Sets:
20 Back Extensions
20 Goblet Squats
Rest 1:00
Accessory: Plank Shoulder Taps: 3 x 1:00

Day 4

Warm up: 10:00 Clock
:30 Bike (moderate)
10 Walking Lunge with PVC Passthrough
A1. Plyo: Plyo Push Ups to Elevated Surface: 5 sets of 5 (add elevation)
A2. Strength: Single Arm DB Bench Press: 5 sets of 8 each arm
Grunt Work:
3 Sets:
20 Cable Chest Flys
20 Lat Pull Down
Accessory: Band Good Morning: 3 x 25

Bonus

Warm up: 10:00 cardio machine of choice
Then,
2 Sets:
15 Toe Tap and Reach
10 Cossack Squat
15 Tuck Jumps
Plyo: Hill or Treadmill Sprint: 10 sets of :15 with 1:15 rest
Strength: Front Squats: 10 sets of 2 at 50-65% (focus on speed out of the hole)

Grunt Work:
3 Sets:
30 Plyo Lunge
15 Wall Balls
Rest 1:00
Accessory: Bridge Hold: 3 x 1:15

Day 6

Active Rest-Recovery-Stretch-Cardio

Day 7

Active Rest-Recovery-Stretch-Cardio