February Workout Plan
This months focus is (FMS) Functional Movement Screen corrections built into a 4 week plan for both strength & conditioning.
Warm-Up
Mix up drills each workout
A. Mobility – (Ankle, Hip, Shoulders) – Foam Roller, LAX Ball
B. Positional Stretching – (Ankles, Hips, Shoulders)
C. FMS Patterns – (Shoulder Mobility, Active Straight Leg Raise, Lunge)
Activation
3 Rounds of:
20-30 seconds of work and 10-15 rest for:
8 rounds total of:
Day A- Kettle Bells & Shoulder Mobility / Stability Drill
Day B- Dumb Bell Shoulders Matrix & Hip Mobility / Stability Drill
Day C – Polymeric Jumping & Ankle Mobility / Stability Drill
Strength & Conditioning Day A
Day A
Get as many Sets as possible with quality form in:
25 Minutes:
A1 – RFE DumbBell Split Squats 7/7
A2 – 1/2 Kettle Bell Get-Ups 7/7
A3 – 1/2 Kneeling – Single Arm Kettle Bell – Bottom Up Press 7/7
A4 – Famer Carry 60 meters + 5 Dead Lifts before you drop the Famer Carry Set
___________________
10 Minutes:
B1 – Pull-Ups (Til Failure)
B2 – Kettle Bell Swings 15
B3 – Shoulder Dynamic Flexibility Drill – 30 seconds
___________________
C1 – Core Circuit (5-7 Minutes) 2-3 Exercises
___________________
D1 – 10 Minutes of FMS Improvement Drills
Strength & Conditioning Day B
Get as many Sets as possible with quality form in:
25 Minutes:
A1 – Dead Lift 5
A2 – InLine – 1/2 Kneeling Cable Chop 8/8
A3 – GHD – Hip Extension 15
A4 – Inline – 1/2 Kneeling Cable Lift 8/8
___________________
10 Minutes:
B1 – Dumb Bell Single Arm Row
B2 – Dumb Bell Step Ups to Balance & Arm Curl
B3 – Hip Dynamic Flexibility Drill – 30 seconds
___________________
C1 – Med Ball Circuit (5-7 Minutes) 2-3 Exercises
___________________
D1 – 10 Minutes of FMS Improvement Drills
Strength & Conditioning Day C
**Get as many Day C’s as possible**
Hobby or Sport
Outdoor / Indoor Activity with Exercise
Skill Based Workout with Tempo or Coordination
Strength & Conditioning Day D
Get as many Sets as possible with quality form in:
12 Minutes:
A1 – Front Squats 7
A2 – Dumb Bell Bench Press 10
__________________
12 Minutes:
B1 – Standing Cable Chop 8/8
B2 – 20 meters Bear Crawl + 10 Push Ups
B3 – Standing Cable Lift 8/8
__________________
12 Minutes:
C1 – Jump Rope 75
C2 – Renegade Rows 10/10
C2 – Dips (Til Failure)
__________________
D1 – 10 Minutes of FMS Improvement Drills
Chris Giesking 