A gentle but effective introduction to functional training principles — squatting, hinging, pushing, pulling, carrying and rotating — for people who are new to structured training entirely. Great starting point before more specialized programs.
Preview week 1 — purchase to unlock the full program.
Day 1 — Power & Explosiveness
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Farmer's Carry | 3 | 40m | 60 sec |
Day 2 — Strength Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Farmer's Carry | 3 | 40m | 60 sec |
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
| Lateral Bound | 3 per side | 8 | 45 sec |
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
Day 3 — Agility & Speed
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Farmer's Carry | 3 | 40m | 60 sec |
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
Hana Kobayashi
21 Jul 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Felix Andersson
8 May 2026
Loved this program. The instructions were easy to follow and the results showed up fast.
Camille Dubois
19 Apr 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
€19
One-time purchase · lifetime access
James Whitfield
22 Mar 2026
This is now part of my regular rotation. Highly recommend.
