Advanced Functional J: Full Clean to OH Press & Crossover Step-Up Curl

The workout

1. 1

   Barbell Behind-Head Overhead March

   30s

   Hold a light barbell behind the head and march in place. Warms up shoulders, balance, and core engagement.

2. 2

   DB Side Lunge Reach to Overhead

   30s

   Step into a side lunge, reach toward the foot, then press overhead. Opens hips, shoulders, and activates glutes.

3. 3

   Overhead DB Twist Step

   30s

   Hold dumbbells overhead and step side-to-side while rotating torso. Warms spine and builds dynamic control.

4. 4

   Barbell Full Clean to OH Press

   45s

   Perform a full clean from floor to shoulders, then press overhead. Maximum strength, mobility, and coordination.

5. 5

   DB Crossover Step-Up with Curl

   45s

   Step diagonally onto a box and curl at the top. Works hips, glutes, and arms through rotation and elevation.

6. 6

   Barbell Lunge to RDL (alternating)

   45s

   Step into a forward lunge, then hinge into a Romanian deadlift. Challenges unilateral balance and posterior chain.

7. 7

   DB Overhead Squat Jump

   45s

   Hold dumbbells overhead and perform controlled jump squats. Demands full-body power and shoulder stability.

8. 8

   Push-Up to DB Curl and Press

   45s

   Do a push-up, then curl and press dumbbells from standing. Full-body metabolic finisher.

9. 9

   Barbell Front Rack Shoulder Stretch

   30s

   Hold barbell in front rack with elbows up and lean forward. Opens shoulders, wrists, and thoracic spine.

10. 10

    Seated DB Crossbody Stretch

    30s

    Hold a dumbbell and pull one arm across the body. Loosens deltoids and upper back post-workout.