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Advanced Functional A: Squat Clean to OH Press & Plyometric Lunge Curls

Squat clean to OH press, plyometric lunge curls, single-leg RDL rows, lateral bound press, and renegade row clean press.

45 min 10 exercises

The workout

  1. 1

    Barbell Overhead Squat (light)

    30s

    Perform deep squats with a light barbell held overhead. Enhances shoulder stability, thoracic mobility, and total-body control.

  2. 2

    DB Skater Hops

    30s

    Jump laterally from one leg to the other while holding light dumbbells. Warms up legs and challenges coordination.

  3. 3

    DB Rotational Press

    30s

    Hold dumbbells at shoulder level, rotate torso, and press overhead in each direction. Activates core and shoulder complex.

  4. 4

    Barbell Squat Clean to OH Press

    45s

    Explosively clean the barbell into a squat, then stand and press overhead. Full-body compound requiring strength and coordination.

  5. 5

    DB Plyometric Lunge to Curl

    45s

    Alternate jumping lunges while performing bicep curls at the bottom. Builds lower-body explosiveness and arm strength.

  6. 6

    Barbell Single-Leg RDL to Row

    45s

    Balance on one leg, perform a Romanian deadlift, then row the barbell. Improves posterior chain and unilateral control.

  7. 7

    DB Lateral Bound to OH Press

    45s

    Jump laterally with dumbbells, land in a squat, then press overhead. Combines agility with shoulder power.

  8. 8

    Renegade Row to DB Clean and Press

    45s

    Row each dumbbell in a plank, then jump to feet and clean + press. Full-body challenge integrating strength and cardio.

  9. 9

    Barbell Shoulder Dislocates (light)

    30s

    Use a light barbell and slowly rotate it over the head and behind the back. Opens shoulders and chest.

  10. 10

    Seated DB IT Band/Glute Stretch

    30s

    Sit with one leg crossed over the other and hug the knee while holding a dumbbell for leverage.

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