Advanced Functional E: Power Clean to Front Squat & Jump Lunge Curls

The workout

1. 1

   Barbell Reverse Curl to Press

   30s

   Perform a reverse-grip curl with a light barbell, then press overhead. Prepares wrists, shoulders, and upper back.

2. 2

   DB Split Stance Reach

   30s

   Hold dumbbells and reach forward in a split stance. Engages core and activates posterior chain balance muscles.

3. 3

   Overhead DB March

   30s

   Hold dumbbells overhead and march in place. Builds stability in the shoulders and warms up hips and core.

4. 4

   Barbell Power Clean to Front Squat

   45s

   Explosively clean the barbell to shoulders, then drop into a controlled front squat. Combines speed and control.

5. 5

   DB Jump Lunge to Curl

   45s

   Perform alternating jumping lunges while curling dumbbells at the bottom. Builds coordination and power endurance.

6. 6

   Barbell Jefferson Deadlift

   45s

   Stand straddling the barbell and lift with alternating grips. Trains rotational core strength and posterior chain.

7. 7

   DB Windmill Snatch

   45s

   Snatch one dumbbell overhead and perform a windmill. Requires mobility, stability, and explosive strength.

8. 8

   Push-Up to DB Squat and Press

   45s

   Do a push-up, jump up holding dumbbells, and press overhead. A dynamic full-body finisher.

9. 9

   Barbell Standing Overhead Lat Stretch

   30s

   Hold a barbell overhead and lean side-to-side. Stretches lats and upper back.

10. 10

    Seated DB Hamstring/Low Back Reach

    30s

    Sit tall and reach forward with a dumbbell in hand. Stretches hamstrings, spine, and shoulders.