Intermediate FW Functional 7

The workout

1. 1

   DB Step and Reach

   30s

   Step forward and reach both dumbbells toward the ground. Activates glutes and hamstrings while mobilizing hips.

2. 2

   Barbell Overhead Reverse Lunge (light)

   30s

   Hold a light barbell overhead and perform alternating reverse lunges. Improves shoulder stability and hip control.

3. 3

   DB Shrug and Rotate

   30s

   Shrug dumbbells and perform slow arm rotations. Prepares traps, shoulders, and rotator cuffs.

4. 4

   Barbell Front Rack Rev Lunge to Press

   45s

   Hold barbell in front rack, step back into a lunge, then press overhead as you return. Combines strength and balance.

5. 5

   DB Side Lunge to Curl

   45s

   Step into a deep side lunge and perform a bicep curl at the bottom. Engages adductors, glutes, and arms.

6. 6

   Barbell Deadlift to Row

   45s

   Perform a deadlift, then row at the top. Builds posterior chain and back thickness.

7. 7

   DB Clean to Press

   45s

   Clean dumbbells to shoulder level and immediately press overhead. Explosive upper and lower body integration.

8. 8

   Push-Up to DB Lateral Raise

   45s

   Perform a push-up, then raise one dumbbell out to the side. Targets chest, shoulders, and core control.

9. 9

   Standing DB Overhead Reach

   30s

   Hold a dumbbell overhead and lean slightly to the opposite side. Stretches lats and obliques.

10. 10

    Seated BB Ankle/Hamstring Stretch

    30s

    Sit with legs extended and barbell resting on thighs. Hinge forward to stretch hamstrings and calves.