All workouts

Advanced Functional C: Clean to Reverse Lunge & Squat Jump Curl Press

Clean to reverse lunge, squat jump curl press, bent-over row to clean pull, lateral lunge upright row, and push-up clean jump.

45 min 10 exercises

The workout

  1. 1

    Barbell Overhead March Split Stance

    30s

    Hold a barbell overhead and alternate stepping into a split stance march. Activates core and stabilizes shoulder girdle.

  2. 2

    DB Diagonal Lunge Reach

    30s

    Lunge diagonally while reaching a dumbbell across the body. Warms up hips, glutes, and thoracic spine.

  3. 3

    Rotational DB Punches

    30s

    Punch diagonally upward with dumbbells while rotating through the torso. Engages shoulders, obliques, and upper back.

  4. 4

    Barbell Clean to Reverse Lunge (alt)

    45s

    Clean the barbell to shoulders, step into a reverse lunge, and alternate sides. Develops explosive power and single-leg control.

  5. 5

    DB Squat Jump to Curl and Press

    45s

    Jump out of a squat holding dumbbells, then perform a curl and press. Combines explosive lower-body with upper-body control.

  6. 6

    Barbell Bent-Over Row to Clean Pull

    45s

    Row from a bent position, then transition into an explosive pull. Develops back and power-generation mechanics.

  7. 7

    DB Lateral Lunge to Upright Row

    45s

    Step to the side, then upright row as you return. Hits glutes, inner thighs, and shoulders.

  8. 8

    Push-Up on DBs to Clean Jump

    45s

    Do a push-up on dumbbells, jump feet forward, then clean dumbbells to shoulders. High-intensity full-body finisher.

  9. 9

    Kneeling Overhead Barbell Lean

    30s

    Kneel and hold a light barbell overhead, then gently lean forward. Stretches thoracic spine and lats.

  10. 10

    Crossed-Leg DB Reach

    30s

    Sit with one leg crossed over and reach forward holding a dumbbell. Stretches glutes, hamstrings, and lower back.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.