Advanced Functional G: Split Jerk to Push Press & Step-Through Lunge Curl

The workout

1. 1

   DB Side Step to Overhead Reach

   30s

   Step laterally while reaching dumbbells overhead. Warms up shoulders and opens the lateral chain.

2. 2

   Barbell Behind-the-Neck Press (light)

   30s

   Press a light barbell from behind the neck overhead. Opens shoulders and activates scapular stability.

3. 3

   Overhead DB Reverse Lunge Twist

   30s

   Hold dumbbells overhead and step into reverse lunges with torso rotation. Warms up hips, core, and shoulders.

4. 4

   Barbell Split Jerk to Push Press

   45s

   Perform a split jerk and immediately follow with a push press. Combines dynamic and strict overhead strength.

5. 5

   DB Step-Through Lunge to Curl

   45s

   Step through from forward to reverse lunge and curl at the midpoint. Challenges balance and coordination.

6. 6

   Barbell Deadlift to Upright Row

   45s

   Deadlift the barbell then row it vertically to collarbone. Targets posterior chain and traps.

7. 7

   DB Squat to Hammer Press

   45s

   Squat holding dumbbells, then press overhead in hammer grip. Builds quad and shoulder stability.

8. 8

   Push-Up DB Pull-Through to Renegade Row

   45s

   Push-up, drag dumbbell under, then row the opposite side. High-tension combo for full-body coordination.

9. 9

   Barbell Wrist and Shoulder Stretch

   30s

   Hold barbell low and stretch wrists and front delts. Helps recovery from heavy upper-body loads.

10. 10

    Seated DB Hip Opener Stretch

    30s

    Sit cross-legged with dumbbells resting on knees. Light pressure stretches hips and groin post-session.