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Advanced Functional D: Lateral Step Push Press & Squat Thrust Clean

Lateral step push press, squat thrust clean, good morning to squat, split jerk, and push-up to DB snatch.

45 min 10 exercises

The workout

  1. 1

    Overhead DB Skater Reach

    30s

    Hold dumbbells overhead and reach into a skater lunge. Warms up hips, core, and shoulders while challenging balance.

  2. 2

    Barbell Front Rack March

    30s

    Hold a barbell in the front rack and march in place. Activates core and thoracic spine under load.

  3. 3

    DB High Knees with Rotation

    30s

    Drive knees high while rotating dumbbells across the torso. Warms up hips, obliques, and stabilizers.

  4. 4

    Barbell Lateral Step to Push Press

    45s

    Step laterally and press barbell overhead in one motion. Develops power and lateral control.

  5. 5

    DB Squat Thrust to Clean

    45s

    Drop into a squat thrust, jump up, and clean the dumbbells. Full-body conditioning movement.

  6. 6

    Barbell Good Morning to Squat

    45s

    Perform a good morning followed by a full squat. Trains hamstrings, glutes, and spinal extension.

  7. 7

    DB Split Jerk (alternating)

    45s

    Push dumbbells overhead while dropping into a split stance. Focuses on power and coordination.

  8. 8

    Push-Up to DB Snatch

    45s

    Perform a push-up and snatch one dumbbell overhead. Builds explosive upper body and unilateral control.

  9. 9

    Wall-Supported BB Overhead Opener

    30s

    Lean into a wall holding a barbell overhead to open shoulders and thoracic spine.

  10. 10

    Seated DB Piriformis Stretch

    30s

    Sit with one ankle over opposite knee and lean forward holding a dumbbell. Targets deep gluteal muscles.

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