Advanced Functional F: Hang Clean Push Press & Lateral Lunge Press

The workout

1. 1

   DB Halo Lunge Steps

   30s

   Lunge forward while rotating a dumbbell around your head. Engages shoulders, core, and warms hips dynamically.

2. 2

   Barbell Overhead Twist and Reach

   30s

   Hold a light barbell overhead and rotate side to side. Warms thoracic spine and shoulders.

3. 3

   DB Overhead High Knee Skip

   30s

   Hold dumbbells overhead and perform high-knee skips. Combines cardio warm-up with shoulder and core activation.

4. 4

   Barbell Hang Clean to Push Press

   45s

   Explosively clean the barbell from a hang and press overhead. Develops total-body power and coordination.

5. 5

   DB Lateral Lunge to Press

   45s

   Step into a side lunge and press a dumbbell overhead with the same-side arm. Targets glutes, adductors, delts.

6. 6

   Barbell Single-Leg Hip Thrust

   45s

   Support upper back on a bench and perform hip thrust with one leg using barbell load. Advanced glute builder.

7. 7

   DB Bear Row to Kickback

   45s

   In bear crawl stance, row dumbbells and extend arms backward. Trains triceps, shoulders, and anti-rotation core.

8. 8

   Push-Up to DB Ground-to-Overhead

   45s

   Do a push-up, grab dumbbells, and lift them from the floor to overhead in one motion. Finisher for full-body power.

9. 9

   Barbell Assisted Spinal Twist

   30s

   Sit or kneel with a barbell across the back and rotate side to side. Opens spine and obliques post-workout.

10. 10

    DB Calf and Hamstring Reach

    30s

    Hinge at the hips holding dumbbells and reach toward toes. Stretches hamstrings, calves, and posterior chain.