Advanced Functional H: Jump Squat High Pull & Crossover Lunge Arnold Press

The workout

1. 1

   Barbell Overhead Good Morning (light)

   30s

   Hold a light barbell overhead and hinge forward. Activates hamstrings, glutes, and improves shoulder mobility.

2. 2

   DB Cross-Body Reach

   30s

   Hold light dumbbells and reach across the body alternately. Mobilizes thoracic spine and stretches posterior shoulders.

3. 3

   Overhead DB Skater Hops

   30s

   Perform lateral skater hops while holding dumbbells overhead. Builds dynamic balance and shoulder endurance.

4. 4

   Barbell Jump Squat to High Pull

   45s

   Jump explosively with the barbell, landing into a high pull. Combines vertical power and trap activation.

5. 5

   DB Crossover Lunge to Arnold Press

   45s

   Lunge diagonally behind while pressing in an Arnold motion. Strengthens glutes, shoulders, and rotational core.

6. 6

   Barbell Clean Grip Front Rack Step-Up

   45s

   Step up onto a box with barbell in front rack. Advanced unilateral strength and stability movement.

7. 7

   DB Bear Crawl to Push Press

   45s

   Crawl with dumbbells, then stand and perform a push press. High metabolic demand and coordination.

8. 8

   Push-Up to DB Snatch and Jump

   45s

   Push-up, snatch one dumbbell overhead, jump, then switch arms. Total-body power finisher.

9. 9

   Wall Barbell Pec/Shoulder Stretch

   30s

   Place palms against a wall with barbell support and rotate outward. Opens chest and anterior deltoids.

10. 10

    Seated DB Inner Thigh Stretch

    30s

    Sit and press knees outward gently using dumbbells. Targets adductors and inner thigh flexibility.