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Workout

Functional Power: Complete Complex

~24 min.
~288 kcal
⁉️ Comments

"Functional Power" is a comprehensive strength workout on suspension straps that targets the entire body: legs, back, chest, shoulders, arms, and core. Unlike isolated gym exercises, every movement here demands coordinated effort from multiple muscle groups simultaneously — that is what true functional strength is all about.

The workout is designed for athletes with a solid fitness base. Expect explosive plyometric elements, single-leg exercises, complex coordination patterns, and movements that require core stability under load. This is not just "push and pull" — it is a challenge to your neuromuscular system.

  • Targets all major muscle groups in a single session
  • Develops explosive strength, coordination, and balance simultaneously
  • Intensity scales with body angle — no weight changes needed
  • Suitable for the gym, home, or outdoors

Perform the exercises in the prescribed sequence: the program is structured around alternating loading zones and progressive difficulty. Pay close attention to technique — especially during the plyometric blocks. Rest between sets just long enough to catch your breath, but not so long that you lose your working pace.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
Low pull - Squat
4
Level: 3
R3
12
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Lunge
4
Level: 3
R3
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm extension
5
Level: 3
R3
12
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Overhead squats
8
Level: 3
R1
12
Overhead squats
8
Level: 3
R2
12
Overhead squats
8
Level: 3
R3
12
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Sprinter start
10
Level: 4
R3
10
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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