Advanced Functional I: Clean to Thruster & Reverse Lunge Front Raise

The workout

1. 1

   Barbell Overhead Lateral Step

   30s

   Hold a barbell overhead and step laterally side-to-side. Warms shoulders, core, and glutes with stability focus.

2. 2

   DB Windmill Stretch

   30s

   Hold a dumbbell overhead with one arm and reach opposite hand down the leg. Opens thoracic spine and hamstrings.

3. 3

   High Knee Skip with DB Curl

   30s

   Perform high knee skips while curling light dumbbells. Warms biceps and primes cardio and coordination.

4. 4

   Barbell Clean to Thruster

   45s

   Clean the barbell to the front rack and go directly into a thruster. High-intensity total-body explosive compound.

5. 5

   DB Reverse Lunge to Front Raise

   45s

   Lunge backward and raise dumbbells forward simultaneously. Trains quads, delts, and core balance.

6. 6

   Barbell Romanian Deadlift to Row

   45s

   Perform an RDL and add a bent-over row at the bottom. Hits glutes, hamstrings, and upper back.

7. 7

   DB Lateral Squat Clean

   45s

   Step laterally, squat, and clean dumbbells to shoulders. Builds mobility, strength, and power.

8. 8

   Push-Up DB Pop-Up to Press

   45s

   Push-up on dumbbells, jump feet up, and press overhead. Explosive finisher for upper and lower body integration.

9. 9

   Overhead Barbell Thoracic Opener

   30s

   Hold a barbell overhead and lean against a wall or bench. Improves thoracic mobility and shoulder recovery.

10. 10

    Seated DB Figure-Four Reach

    30s

    Sit cross-legged with ankle on knee and lean forward holding a dumbbell. Stretches hips and glutes.