Functional_performance_drills

Workout of the Day 💥
3 Rounds:
1️⃣ Single-Leg Overhead KB Press – 8 reps each side
2️⃣ Sled Pull (21m) ➝ 3 Push-Ups ➝ repeat until sled is across
3️⃣ Wall Ball Passes – 12 reps
4️⃣ Sled Push back to start

⏱ Rest 60–90 sec between rounds
🎯 Focus: strength, power & conditioning

This exercise – lunges with a kettlebell on one side – is one of my favorites because it challenges the body in multiple ways.
• Leg strength & glutes: Like regular lunges, it builds strong quads, hamstrings, and glutes.
• Core activation: Holding the kettlebell only on one side forces your abs and obliques to work harder to keep your torso upright.
• Balance & stability: The asymmetrical load creates instability, so you train coordination and stabilizing muscles that often get overlooked.
• Functional strength: It mimics real-life situations where you rarely carry weight evenly on both sides (like carrying a bag or child).

👉 That’s why it’s such an effective full-body movement: legs and glutes burn, but your core and balance get tested at the same time.

🔥 Lower Body Power & Stability Workout 🔥
Build strength, balance & explosiveness — all in one session!

Warm-Up:
⏱ Jump Rope — 20 sec on / 20 sec rest — repeat for 5 min

Main Workout (3 rounds) 💪
1️⃣ Kettlebell Bulgarian Split Squat – 10 reps each leg
2️⃣ Hamstring Single-Leg Iso Hold – 10 reps each side
3️⃣ Single-Leg Box Jump – 15 reps each leg
4️⃣ Single-Leg Calf Raises – 20 reps each leg
5️⃣ Glute-Focused KB Step-Ups – 20 reps each leg
6️⃣ Single-Leg Wall Sit – 30 sec per leg

Finisher 🚀
🚣‍♂️ Rowing Machine — 2 minutes all-out effort

🔥 AMRAP – 30 Minutes

Complete as many rounds as possible in the time frame:
1. Rowing – 500 meters
→ Focus on strong, consistent strokes
2. Sled Push – 10 meters
→ Choose a challenging but doable weight
3. Sled Pull – 10 meters
→ Can be backward or rope pull, depending on setup
4. ISO Lunge into single arm Shoulder Press – 10 reps (5 each leg)
→ Use dumbbells or sandbag
5. Running – 2 minutes
→ Moderate pace, focus on breathing recovery
6. Sled Rope Pull (2 meters) + 3 Burpees
→ Pull sled with a rope 2 meters, then immediately drop for 3 burpees

⸻

Optional Scaling:
• Beginners: 300m Row, Bodyweight Lunge Press (no dumbbells), 1-min Run
• Advanced: Add weight vest, increase sled load, add 5 burpees instead of 3

💨Rapidity
🔀Change of direction
💪🏽Power
🧨Explosiveness
🐢Core
🫀Conditioning

Partner-workouts are always great to push each other and go to their limits!

5️⃣ times
🔟 passes each time

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CORE CORE CORE

But not only! In this exercise the entire body works, and it’s perfect to improve the stability of knee and ankle!

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Ball-handling /pass drill with .wbr and

Here some videos .bosse.13 to show how this special tool is:it helps to find the weak points on which to work with your athlete or client in order to plan a personalized and targeted work in the most effective way possible!

If you have any questions ask ahead or dm

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CORE WORKOUT using FITBALL

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🎯The Fitball provides an excellent workout which will result in a stronger core, improved posture and better body alignment.

➡️Keep the alignment

➡️Don’t forget to breathe

What seems impossible today will one day become your warm up