Beginner Functional C: Clean to Press & Front Squats

The workout

1. 1

   Dumbbell Shrugs and Rolls

   30s

   Hold dumbbells and shrug shoulders up, then roll them backward and forward. Enhances upper trap activation and shoulder mobility.

2. 2

   Overhead Barbell Press (empty bar)

   30s

   Use an empty barbell to perform strict overhead presses. Warms up shoulders, triceps, and scapular stabilizers.

3. 3

   Torso Rotations Holding DB

   30s

   Hold a dumbbell at chest height and rotate the torso left and right. Engages core and promotes thoracic spine mobility.

4. 4

   DB Clean to Press

   45s

   Using hip drive, clean the dumbbells to the shoulders and then press overhead. Develops full-body explosive strength.

5. 5

   Barbell Front Squat (light)

   45s

   Rest the barbell across your front shoulders and squat while keeping torso upright. Focuses on quads, core, and posture.

6. 6

   Single-Leg DB Deadlift (alternating)

   45s

   Hold a dumbbell in the opposite hand of the working leg and hinge forward. Builds unilateral balance and posterior strength.

7. 7

   Push-Up to DB Row (knee-supported)

   45s

   Perform a push-up followed by a single-arm row with a dumbbell. Builds upper body strength and core control.

8. 8

   DB Alternating Reverse Lunge

   45s

   Hold dumbbells at your sides and step backward into alternating lunges. Targets quads, glutes, and balance.

9. 9

   DB Chest Opener Stretch

   30s

   Hold light dumbbells and extend arms behind you while standing to open the chest and shoulders.

10. 10

    Standing Calf Stretch (DB support)

    30s

    Use a dumbbell to assist balance while stepping one foot back and pressing the heel down to stretch the calf.