Health & Wellness Blog

Program of the Month – October

October Program of the Month is brought to you by Performance Coach Nathan Barrett!

Full Body Density Program

This full body density program should be completed with a moderately heavy weight. The goal is to use 65%-75% of your 1 rep max for each movement. Be conservative with your choice of weight at the beginning of the program, as the extended number of sets will induce fatigue in the later part of the workout. The goal is to increase the weight by 2.5%-5% each week if all sets can be performed effectively with the starting weight. Rest when required for the 10 round circuit. Once you have completed the circuit rest for 3 mins and complete the remaining finisher/ superset.

Have a minimum of 48 hours rest between each program to promote effective recovery.

 

Day 1: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit

A1: Barbell Back Squat or Goblet Squat

A2: One Arm Dumbbell Row

A3: Glute Ham Raise or Double Leg Hamstring Curl

A4: Flat Dumbbell Bench Press

Rest 3 mins

Finisher: 200 metres – bodyweight walking lunge

 

Day 2: Yoga or Mobility Session in Restoration Zone

 

Day 3: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit

A1: Barbell Deadlift or Kb Sumo Deadlift

A2: Chin Up or Underhand Pulldown

A3: Dumbbell Bulgarian Lunge or Front Foot Elevated Lunge

A4: Dumbbell Overhead Press

Rest 3 mins

Finisher: 2 Min Airdyne for Max Calories

 

Day 4: Function Well HIIT Session

 

Day 5: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit

A1: Barbell Front Squat or Kb Racked Front Squat

A2: Seated Row

A3: Barbell or Dumbbell Romanian Deadlift

A4: 45 degree Incline Dumbbell Bench Press

Rest 3 mins

B1: Ab Rollout 3x 10-15 reps

B2: Hollow Body Hold or Push Up Plank Hold 3x 30-60 secs

 

Day 6: Function Well Met Con Session

 

Day 7: Restoration Session: Follow the daily ROMWOD mobility session then accumulate 10 Minutes in the Ice Bath and 20 Minutes in Sauna/Steam Room.

 

Written by Performance Coach Nathan Barrett

0400 756 318

nbpt@live.com.au

Joining Function Well

Contact us or fill in the form below to arrange an induction with our friendly membership team. Looking forward to having you onboard!

Membership Enquiry

Make an enquiry

Our friendly team are always happy to help with any questions you may have

Alternatively call us on (07) 3852 3938

Free Visit Pass

Book Here

Locals and first time visitors only - Conditions apply.

Call us on (07) 3852 3938