Beginner Functional A: Thrusters & High Pulls

The workout

1. 1

   Bodyweight Squat to Overhead Reach (light DBs)

   30s

   A dynamic squat that ends with arms reaching overhead while holding light dumbbells. Engages shoulders and improves hip mobility.

2. 2

   Dumbbell Arm Circles

   30s

   Hold light dumbbells in each hand and perform small forward and backward arm circles to warm up the shoulders and improve joint mobility.

3. 3

   Barbell Good Morning (light)

   30s

   With a light barbell on your upper back, hinge at the hips while keeping a neutral spine. Warms up hamstrings, glutes, and lower back.

4. 4

   Dumbbell Thrusters

   45s

   Perform a full squat holding dumbbells at shoulder height, then press overhead as you stand. Full-body explosive movement combining legs and shoulders.

5. 5

   Barbell High Pull

   45s

   With a shoulder-width grip, pull the barbell from hip to upper chest, leading with the elbows. Develops explosive upper body power and traps.

6. 6

   Alternating DB Deadlift to Upright Row

   45s

   Hinge to perform a single-arm deadlift with a dumbbell, then pull to shoulder height in an upright row. Alternate arms.

7. 7

   Lateral Lunge with Dumbbell Reach

   45s

   Step laterally into a lunge while reaching a dumbbell across to the lunging foot. Stretches inner thighs and strengthens legs and core.

8. 8

   Renegade Rows (knee support)

   45s

   From a plank or kneeling position, row one dumbbell at a time while maintaining core stability. Targets back and anti-rotation core strength.

9. 9

   DB Overhead Triceps Stretch

   30s

   Hold a light dumbbell overhead and bend the elbow to lower the weight behind your head. Use opposite hand to deepen the stretch.

10. 10

    Standing DB Quad Stretch

    30s

    Hold a dumbbell in one hand for balance. Grab ankle and pull heel toward glutes to stretch the front thigh.