Intermediate FW Functional 6

The workout

1. 1

   DB Lateral Step to Overhead Reach

   30s

   Step side-to-side while raising a dumbbell overhead. Loosens hips and activates shoulders and lats.

2. 2

   Barbell Twist and Press (light)

   30s

   Hold a light barbell and rotate torso while pressing upward. Engages core and shoulders through controlled rotation.

3. 3

   High Knee Hops with DBs

   30s

   Hop in place while lightly holding dumbbells. Increases circulation and prepares the lower body dynamically.

4. 4

   Barbell Back Squat to Press

   45s

   Squat with barbell on your back, then bring it to the front and press overhead. Engages legs, core, and shoulders.

5. 5

   DB Single-Leg Step-Down

   45s

   Step down slowly from a box while holding dumbbells. Strengthens eccentric control in quads and glutes.

6. 6

   Barbell Upright Row to Front Raise

   45s

   Row the barbell to chest height, then transition into a front raise. Builds shoulders and upper back strength.

7. 7

   DB Front Rack Reverse Lunge

   45s

   Hold dumbbells in a front rack and step into reverse lunges. Challenges core and posterior chain stability.

8. 8

   Plank DB Drag and Row

   45s

   Drag dumbbell across body, then row it while in plank. Trains anti-rotation, back, and core strength.

9. 9

   Overhead DB Lat Stretch (Standing)

   30s

   Hold a dumbbell overhead and lean to the side. Stretches the lats and improves thoracic mobility.

10. 10

    Wall BB Hamstring Stretch

    30s

    Place a barbell against the wall and hinge forward with hands on the bar to stretch hamstrings and calves.