Reach Functional Fitness
Functional TrainingMoms spend the vast majority of their day caring for the needs of others. But often times, they neglect their own heath. As a busy mom, you're often running on fumes and have very little time for training. The little bit of yoga you do once or twice a week in your bedroom when the kids are asleep is simply not enough.
Many moms want to train, but they lack the time and understanding of how they should train. Real talk: you've had a kid or four and your posture from late night baby feedings and running around with car seats has your left your body performing at suboptimal levels.
We celebrate mothers and their hard work. So, we built programming with real life applications that will help you carry, lift, twist, run, crawl, and move with your children with confidence.
The Busy Mom Series is a three day strength and conditioning program for moms who need to get stronger, move more efficiently, and feel comfortable in their bodies.
If you're ready to learn new skills, build strength, and attain a functional body designed for the rigors of motherhood, then The Busy Mom Series is for you.
Program Specs:
Skill Level – Beginner to intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, BaseBlocks (optional), Air Bike, resistance bands, TRX, rowing machine.
Focus – General Physical Preparedness
Training Days per Week – 3
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 1 Functional Movements and HIIT:
MB Lunge and Chop 3x10
DB Renegade Row 3x8
3 Rounds:
25yd Bear Crawl
25yd DB Walking Lunges
15 Russian KB Swings
5 Calorie Air Bike
Excerpt from Day 3 Strength and LISS:
Back Squat x15, 12, 10, 8
Bench Press x15, 12, 10, 8
2000m Row @moderate pace
Features
3 sessions per week
Must use App app to view and log training
Program Training
Warmup
A
Complete 2 Rounds Of The Following: Air Bike x60sec @5RPE Alternating Bodyweight Lunges x10 Band Pass Through x10 Half Kneeling Banded Shoulder Press x5/arm
B
DB Alternating Reverse Lunge to Press
3 x 10
C
MB Lunge and Chop
3 x 10
D
DB Renegade Row
3 x 8
Functional Metcon
E
3 Rounds: 25yd Bear Crawl 25yd DB Walking Lunges 15 KB Swings @6RPE 5 Calories Air Bike *Rest 30 seconds between rounds.
Post Workout Stretch
F
Complete Each Stretch For 20-30sec: Prone Shoulder Thread Needle Pigeon Kneeling Hamstring Modified Lat
Warmup
A
Complete 2 Rounds Of The Following: Air Squat x10 Lateral Lunge x5/side Push-Up x5 Banded Row x10
B
Goblet Squat KB
15, 12, 10, 8
C
DB Bench Press
15, 12, 10, 8
D
Double KB Romanian Deadlift
3 x 10
E
Rowing
1 x 2000
Post Workout Stretch
F
Complete Each Stretch For 20-30sec: Couch Stretch Pigeon Kneeling Hamstring Lats and Pecs
Warmup
A
Complete 2 Rounds Of The Following: Reverse Lunge with Reach and Twist x3/leg Plank Shoulder Taps x20 Alternating DB Supinated Curl x10 @5-10lbs Hinge Jump x5
B
Single Leg Row and Curl
3 x 10
C
Reverse Lunge and Cable Row
3 x 10
D
Split Stance Overhead Tricep Extension
3 x 15
E
DB Supinated Curl
3 x 15
Conditioning
F
KB HIRT 10
KB HIRT 10 10 Rounds EMOM Russian KB Swing x10 *Use a heavy KB. Perform 10 reps every minute on the minute for 10 minutes.
Post Workout Stretch
G
Perform Each Stretch For 20-30sec: Pigeon Kneeling Hamstring Prone Shoulder Modified Lat Tricep Wall Bicep
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
