Beginner Functional E: Barbell Clean to Front Squat & Push Press

The workout

1. 1

   Barbell Deadlift Warm-Up (light)

   30s

   Use a light barbell to perform slow and controlled deadlifts. Focus on activating hamstrings and glutes with proper hinge mechanics.

2. 2

   Arm Swings with Dumbbells

   30s

   Hold light dumbbells and swing the arms forward and backward to warm up the shoulders and upper back.

3. 3

   Standing DB Knee Raise to Twist

   30s

   Hold a dumbbell in front of your chest. Raise one knee and twist the torso toward it. Activates hip flexors and obliques.

4. 4

   Barbell Clean to Front Squat

   45s

   Explosively bring the barbell to the shoulders, then lower into a front squat. Targets full-body strength and coordination.

5. 5

   DB Push Press

   45s

   Use a slight leg drive to help press dumbbells overhead. Builds explosive power in shoulders and triceps.

6. 6

   DB Lateral Lunge to Upright Row

   45s

   Step into a lateral lunge, then perform an upright row as you return to standing. Engages legs, shoulders, and traps.

7. 7

   Barbell Split Squat (stationary)

   45s

   Hold a barbell on your back and perform split squats without switching legs each rep. Builds unilateral leg strength.

8. 8

   Renegade Row to DB Curl

   45s

   Perform a renegade row on each side, then stand and perform a dumbbell curl. Combines pulling with biceps work.

9. 9

   DB Lat Stretch Overhead

   30s

   Hold a light dumbbell overhead with one hand and lean to the opposite side to stretch the lat and side body.

10. 10

    Quad Stretch with DB Assist

    30s

    Hold a dumbbell in one hand for balance and pull the opposite ankle toward glutes for a quad stretch.