Intermediate FW Functional 9

The workout

1. 1

   Overhead DB Side Taps

   30s

   Hold dumbbells overhead and tap toes side-to-side. Activates shoulders and hips while warming the core.

2. 2

   Barbell Twist and Press from Rack

   30s

   Hold a barbell at chest height, rotate and press toward each side. Mobilizes thoracic spine and shoulders.

3. 3

   Lateral DB Leg Swings

   30s

   Swing one leg side to side while holding dumbbells for support. Warms up hip flexors, abductors, and adductors.

4. 4

   Barbell Step-Through Lunge

   45s

   Step forward then immediately back into a reverse lunge without resetting. Builds unilateral strength and balance.

5. 5

   DB Squat to Lateral Raise

   45s

   Perform a squat while holding dumbbells, then raise arms to the sides. Focuses on quads, glutes, and delts.

6. 6

   Barbell RDL to Shrug

   45s

   Hinge at the hips with barbell, then shrug at the top of the movement. Develops posterior chain and traps.

7. 7

   Push-Up to DB Renegade Row and Rotate

   45s

   Do a push-up, row with one dumbbell, then rotate and open up. Builds chest, core, and rotational control.

8. 8

   DB Curl to Press to Reverse Lunge

   45s

   Perform a curl, press overhead, then step into a reverse lunge. Complex coordination move targeting total body.

9. 9

   Barbell Shoulder Wall Lean

   30s

   Lean into a wall while holding a barbell for balance. Stretches chest, shoulders, and forearms.

10. 10

    Seated DB Hamstring Reach

    30s

    Sit on the floor and hinge forward holding a dumbbell. Increases hamstring and lower back flexibility.