ELITE FUNCTIONAL EXERCISE (hard)

These workouts seriously challenge your postural control, so you can move efficiently through all planes of motion, STRONG and STABLE.

To start, click on the Program Intro. Use the EFX workouts on Mondays, Wednesdays, and Fridays. Use the Mobility Rx workouts on Tuesdays and Thursdays.

This training is for advanced users.

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  • Introduction

    Develop high level athletic ability- STRONG, STABLE, and EFFICIENT. Click here to get started!

    Advanced
    ⏱ 35-45 min
    📆 5 x per week, 4 weeks
    ✔️ Strength, Stability, Mobility

  • MONDAY: EFX Workout 1

    Warm Up

    (starts 07:12)
    Complex 1
    T Squat
    Starfish
    Jump Slide

    Complex 2
    Split Squat
    Tripod Scissor Kicks
    Speed Skater

    Complex 3
    Low Lunge
    Skydiver
    Bodyrock

    Cool Down

  • TUESDAY: Mobility Rx 1

    Warm Up

    (starts 09:41)
    3 Rounds
    Side Lying Snow Angel
    Isometric Lunge
    Zombie Squats
    Scorpion Complex

  • WEDNESDAY: EFX Workout 2

    Warm Up

    (starts 07:02)
    Complex 1
    Y Squat
    Contra Press Up
    Liberty Back Hand

    Complex 2
    Clock Jump
    Side Pillar Reach
    Lateral Lunge

    Complex 3
    Saxon Lunge
    Skydiver
    Reaching Bodyrock

    Cool Down

  • THURSDAY: Mobility Rx 2

    Warm Up

    (starts 09:41)
    3 Rounds
    Seated Rolls
    Straddle Reach
    Spider Crawl
    Gate Swing Complex

  • FRIDAY: EFX Workout 3

    Warm Up

    (starts 07:10)
    Complex 1
    Streamline Squat
    Tripod Push Up
    Seesaw

    Complex 2
    Split Squat
    Side Pillar Knee Tuck
    Double Lateral Jump

    Complex 3
    Low Lunge
    Skydiver
    Pillar Reach

    Cool Down