Intermediate FW Functional 5

The workout

1. 1

   DB Windmills

   30s

   Hold a dumbbell overhead and hinge sideways to touch the opposite foot. Warms up shoulders, core, and hamstrings.

2. 2

   Barbell Lateral Good Morning (light)

   30s

   Perform a good morning with a twist—hinge slightly and rotate torso toward one leg.

3. 3

   Overhead DB Knee Drives

   30s

   Hold dumbbells overhead and drive knees up alternately. Builds stability and warms up core and shoulders.

4. 4

   Barbell Split Squat to Curl

   45s

   Hold a barbell and lower into a split squat; at the bottom, perform a barbell curl.

5. 5

   DB Deadlift to Upright Row

   45s

   Perform a Romanian deadlift and follow with an upright row. Trains posterior chain and shoulders.

6. 6

   Barbell High Pull to Shrug

   45s

   Pull a barbell explosively from hips to chest, finishing with a shrug. Enhances upper back and power.

7. 7

   DB Forward Step-Up to Press

   45s

   Step onto a platform with dumbbells, then press overhead at the top. Great for legs, glutes, and shoulder drive.

8. 8

   Push-Up on DBs to Cross Reach

   45s

   Perform a push-up on dumbbells, then reach one arm across the body. Promotes shoulder strength and rotational stability.

9. 9

   Wall Barbell Chest Opener

   30s

   Hold a barbell against a wall and lean forward with one arm extended back. Opens the chest and shoulders.

10. 10

    Standing DB Calf Stretch

    30s

    Place a dumbbell on the thigh for light pressure while stretching the calf on a step.