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Hey there guys! After the relative success of my last full, follow-along workout, it only made sense to make another! A lot of people commented on the last video, saying that they wanted more like it.
Specifically, people have been asking for a follow-along functional workout that could be performed from home, with no equipment. The last routine featured sprinting, crawling, tree branches, and more. This routine, by contrast, lets you train from your living room with a small amount of space.
As before, the objective of this follow-along functionality workout is to train not only strength, but also hypetrophy, endurance, mobility, proprioception, balance, healthy movement mechanics, and more. I want to show that you can get a decent stimulus with these types of exercises - enough to see real progress in your strength. But, at the same time, we’ll be focussing on often-overlooked areas, like rotational strength and straight-arm strength.
One challenge was making sure that the biceps and lats would get enough stimulation without a pull up bar or dumbbells. What we have here is a compromise, but it’s certainly better than nothing. Elbow press will help train you to bring those shoulders back. Bodyweight pullovers will give you some strength in the lats. And pseudo planche push ups can grow the biceps to a significant extent.
What makes this a functional routine is the goals. Do this full-body functional workout often, and you’ll improve your real-world strength, movement IQ, posture, and more. I think this is a fun and varied way to train.
What do you think guys? Let me know if you’d like to see more full workouts!
And you can find the whole routine below:
1 x 2 Minutes High Knees | 30 Second Rest
1 Minute Squat Mobility
1 Minute Lunge Mobility
1 Minute Cossack Squat Mobility
1 Minute Crab Reach Mobility
1 Minute Shoulder Openers
1 x RPE6 Anterior Reach
2 x RPE7 Elbow Press | 30 Second Rest
2 x RPE8 Bodyweight Pullover | 30 Second Rest
2 x RPE8 One Arm Push Ups | 1-3 Minute Rest
2 x RPE8 Staircase Pike Push Ups | 1-3 Minute Rest
2 x RPE8 Pseudo Planche Push Ups | 1-3 Minute Rest
2 x RPE7 Pseudo Shrimp Squat | 1-2 Minute Rest
2 x RPE8 Sissy Squat | 1-2 Minute Rest
2 x 15 Explosive Burpees | 2-3 Minute Rest
CHAPTERS
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00:05 - 100-Ups (Warm Up)
02:40 - Mobility Exercises
09:34 - Activation Exercises
14:06 - One Arm Push Up
15:49 - Staircase Pike Push Ups
17:58 - Pseudo Planche Push Ups
19:06 - Pseudo Shrimp Squats
22:45 - Sissy Squats
24:44 - Burpees HIIT
26:53 - Walking (Cool Down)