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Functional Fitness

Functional Fitness

WEEKLY OVERVIEW

Depending on which plan you are following, each day will consist of a series of the following parts:

1) Injury Prevention

2) Strength

3) Conditioning

4) Finisher / Muscle Endurance Piece

You can do these either all together in a single session or spread them throughout the day.

This week we want to introduce Rate of Perceived Exertion or RPE for short. Key for lifters who’s want to maintain the proper level of perceived effort during a workout.

It works like this:

10 – Maximal Effort – You couldn’t do anything more.
9.5 – Almost Limit Effort – You couldn’t have done more reps, but maybe could’ve done a bit more weight.
9 – Extremely Hard – You could do 1 more rep.
8.5 – Very Hard – You could do 1 more rep.
8 – Hard – You could do 2 more reps.
7.5 – Fairly Hard – You could do 2 more reps for sure, maybe 3.
7 – Somewhat Demanding – You could do 3 more reps.
5-6 – Comfortable – You could do 4-6 more reps.
1-4 – Very Easy – It feels like a warm-up.

For example, an RPE of 7.5/10 means you could do 2 more reps with 100% confidence, and 3 additional reps if you really push yourself.

We hope these sessions will help you continue to train during these difficult times.

MONDAY

1. WARM UP 

A) INJURY PREVENTION SERIES 

3 Sets

10 Arch Hold

5 Side Lunges Per Side

10 Air Squats

Max Effort Forearm Plank


3. STRENGTH

A1) Dumbbell Front Squat

Sets: 4

Reps: 10

Tempo: 2-1-2

Rest: None Move To A2

A2) Prone Lying Hyperextensions

Sets: 4

Reps: 12-15

Tempo: 2-1-2

Rest: 90 Seconds Before A1

 

B1) Dumbbell Romanian Deadlift 

Sets: 5

Reps: 10-12

Tempo: 2-1-2

Rest: None Move To B2

B2) Dumbbell Hip Thrust 

Sets: 5

Reps: 15-20 Reps

Tempo: N/A

Rest: 90 Seconds Before B2

 

C) Dumbbell Walking Lunges

Sets: 5

Reps: 20m

Tempo: Controlled

Rest: Rest 90 Seconds

 

D) Option

5 Sets:

Min 1 – 15 Burpees
Min 2 – Max Effort Sit Up’s
Rest 1 Minute

*Perform 15 burpees then rest the remainder of the minute until minute 2 begins

 

 

TUESDAY

1. WARM UP 

A) STABILITY SERIES

3 Sets

10 Reverse Lunges

10 Side Lunges (5 Per Side)

30 Second Hollow Hold

10 Lying Glute Bridges

10 Jump Squats


3. STRENGTH

A1) Push-Up Negative

Sets: 4

Reps: 3 Reps (Add A Resistance Band If You Have It)

Tempo: 2-1-2

Rest: None Move To A2

A2) Knee Push-Up

Sets: 2

Reps: 7 Reps

Tempo: 2-1-2

Rest: 90 Seconds Before A1

 

B1) Banded Single-Arm Dumbbell Row

Sets: 4

Reps: 8-10 Per Side

Tempo: 2-1-2

Rest: None Move To B2

B2) Weighted Plank

Sets: 4

Reps: 30 Seconds

Tempo: N/A

Rest: 90 Seconds Before B2

 

C1) Dumbbell Front Raise

Sets: 3

Reps: 15

Tempo: Controlled

Rest: None Move To C2

C2) Dumbbell Side Raise

Sets: 3

Reps: 15

Tempo: Controlled

Rest: None Move To C3

C3) Dumbbell Reverse Fly

Sets: 3

Reps: 15

Tempo: Controlled

Rest: None Move To C3

COMPETITION WEDNESDAY

1. WARM UP 

A) INJURY PREVENTION SERIES 

3 Sets

12 Single Leg Glute Bridge’s (Per Side)

12 Shoulder Tap’s (Per Side)

Max Effort Plank Hold

Rest 90 seconds between sets


2. COMMUNITY WORKOUT

5 Rounds For Time

100 Single Under Skips
10 Push Up’s
15 Dumbbell Front Squat
20 Renegade Row (10 Per Side)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Based on the level you have of training that you have you can make this session your own: For example, if you cannot do skipping you can do as follows:

1 Minute Effort Bike, Row, or Ski
10 Push Up’s
15 Dumbbell Front Squat
20 Renegade Row (10 Per Side)

As always if you need more advice on exercises you can message us or contact info@collectivefitness.ie

4. ROBUSTNESS

2 Rounds For Quality Of The Following:

Clock Drill x 30 Seconds Per Side
2 Up 1 Down Calf Raise x 15 Reps Per Side
Reverse Lunges x 10 Reps Per Side
Single-Leg Hop & Stick x 5 Per Side

Rest As Needed

 

THURSDAY

REST DAY

Well done on making it through the first stage of the week.

Today you should be feeling it from the last few days especially if this is your first time training for a while.

On a day like today, we suggest doing as little as possible to allow your body to recover from the training so far this week.

If you are going to do anything, you could go for a brisk walk, swim, yoga class, etc.Remember to share your journey on social media by using the hashtag #CollectiveFitness

FRIDAY

1. WARM UP 

3 Sets

5 Dumbbell Deadlifts

5 Dumbbell Hang Power Clean

5 Dumbbell Shoulder Press

10 Push Up’s

50 Single Skips or Jumping Jacks


3. STRENGTH

A1) Dumbbell Goblet Squat

Sets: 4

Reps: 10-12 Reps

Tempo: 2-1-2

Rest: None Move To A2

A2) Turkish Get-Up

Sets: 4

Reps: 3-5 Per Side

Tempo: 2-1-2

Rest: 90 Seconds Before A1

 

B1) Bulgarian Split Squat

Sets: 4

Reps: 12 Per Side

Tempo: 2-1-2

Rest: None Move To B2

B2) Hamstring Iso-Hold

Sets: 4

Reps: 30 Seconds Per Side

Tempo: N/A

Rest: 90 Seconds Before B2

 

C1) Dumbbell Bench Press

Sets: 4

Reps: 8-10

Tempo: Controlled

Rest: None Move To C2

C2) Banded Face-Pull

Sets: 4

Reps: 15

Tempo: Controlled

Rest: 30-60 Seconds Before C1

SATURDAY

1. WARM UP 

A) STABILITY SERIES

3 Sets

 

12 Banded Russian KB Swings
5 Broad Jumps (Max Distance)
12 Scorpions

1 Min Rest Between Sets

 


2. COMMUNITY WORKOUT

As Many Rounds As Possible in 20 Mins Of:

20 Dumbbell Thrusters
10 Pull-Ups
20 Reverse Lunges (10 Per Side)
10 Lying Leg Raises

Your score is total rounds completed.

Based on your training level you can make this session your own: For example, you can do as follows:

20 Dumbbell Goblet Squats
10 TRX Row or Dumbbell Bent Over Row
20 Reverse Lunges (10 Per Side)
10 Lying Leg Raises

As always if you need more advice on exercises you can message us or contact info@collectivefitness.ie

4. ROBUSTNESS

2 Rounds For Quality Of The Following:

Dumbbell External Rotation x 15 Reps Per Side
Prone Y Raise x 15 Reps
Shoulder Taps x 10 Reps Per Side

Rest As Needed

 

SUNDAY

REST DAY

Well done on making it through the first stage of the week.

Today you should be feeling it from the last few days especially if this is your first time training for a while.

On a day like today, we suggest doing as little as possible to allow your body to recover from the training so far this week.

If you are going to do anything, you could go for a brisk walk, swim, yoga class, etc.Remember to share your journey on social media by using the hashtag #CollectiveFitness