Intermediate FW Functional 4

The workout

1. 1

   Barbell Reverse Curl to OH Press (light)

   30s

   Use a light barbell to curl with a reverse grip, then press overhead. Warms up forearms, shoulders, and elbows.

2. 2

   Side-to-Side DB Toe Taps

   30s

   Hold a dumbbell in front and alternate tapping toes side to side. Engages core, hips, and lateral mobility.

3. 3

   DB High Pull Warm-Up

   30s

   Pull dumbbells from waist to chest using elbows high. Activates traps and delts while prepping for explosive moves.

4. 4

   Barbell Front Squat to Push Press

   45s

   Squat with barbell in front rack and press overhead on the way up. Powerful compound lift for full-body development.

5. 5

   DB Curtsy Lunge to Lateral Raise

   45s

   Step one leg behind the other in a curtsy lunge, then raise arms to the sides. Works glutes, legs, and shoulders.

6. 6

   Barbell Deadlift to Shrug

   45s

   Perform a standard deadlift, then shrug at the top. Reinforces posterior chain and upper back power.

7. 7

   DB Tall Kneeling Arnold Press

   45s

   Kneel upright with dumbbells and rotate them from palms-in to palms-out as you press overhead.

8. 8

   Renegade Row to DB Punch

   45s

   Row dumbbell in plank, then extend forward in a punch motion. Challenges core, balance, and scapular control.

9. 9

   Seated DB Overhead Side Stretch

   30s

   Sit tall with one dumbbell held overhead and bend sideways. Targets the lats and obliques.

10. 10

    Barbell Hip Hinge Stretch

    30s

    Hold a barbell across thighs and hinge forward slowly. Stretches hamstrings and back.