Phase II Training

WELCOME to Got Function?!

This page is all about Phase II training for the Got Function? program. To learn more about the entire program, go here.

Please read all of this info FIRST. This is everything you need to know before you watch the videos and start your workouts. Without this information, the videos here are just another bunch of exercises.

Click here to go to the FREE EXERCISE VIDEOS.

Below is your key, the second phase in a SYSTEM that will take you to your highest physical potential. Follow it, and you will get further than you ever imagined.

Phase II function banner

M

T

W

TH

F

SA

SU

  1. Stabilize
  2. D. Warm-up
  3. TBC
  4. CORE
1. Move it!
2. Stretch
3. C.A.’s
  1. Stabilize
  2. D. Warm-up
  3. TBC
  4. CORE
1. Move it!
2. Stretch
3. C.A.’s
  1. Stabilize
  2. D. Warm-up
  3. TBC
  4. CORE
1. Move it!
2. Stretch
3. C.A.’s

off

TBC = total body circuit

C.A. = corrective exercises

D. Warm-up = dynamic warm-up

Move it! = cardio, sports, hiking, etc.

S/C circuits = stretch + CORE circuits

CORE = core circuits

 

Regular Workout Flow – (M/W/F – 45-60 minutes)workout progression banner

Guidelines

  • Combine each of the components (as suggested above in the weekly calendar) into one smooth and continuous workout. For example, on Monday, start with the stabilizer video, then move onto the dynamic warm up, 2 total body circuits, and finally 2 CORE circuits.
  • Take as little rest as possible between exercises and circuits. The goal here is maintaining a fast, controlled and steady pace, not intense weight lifting.
  • This phase is 4 weeks minimum, and you must properly perform the level 6 TBC at a moderate speed and resistance in order to progress to phase III.
  • The warm-up and stabilizer videos are organized as upper, lower and total body. This does not pertain to phase II because every workout has a total body focus, so therefore you can choose whichever (upper, lower or total body) you like.
  • Although stretching is not mentioned on the M/W/F routine, it is always a good idea to stretch everyday or almost every day. Unless you are blessed with extreme flexibility, stretching is key to not only your performance, but also your recovery and overall well being.
  • The amount of times per week for each workout is a maximum recommendation, so if you are new to this and it seems like too much, then start with only 2x per week instead of 4, or whatever sounds right for you. Just know that the greatest benefits will come once you get up to the maximum recommendation. Work your way up slowly, with baby steps anything is possible.

Goals

  • Maintain the following intensities by % of MHR (max heart rate) for the TBC & CORE portions of the workout.

Beginner – 60-70% Intermediate – 65-75% Advanced – 70-85%

  • Control your body weight up to a moderate speed in all planes of motions and with all types of movements, including; push, pull, back bend, side bend, front bend, squat, lunge, twist, jump, land, accelerate, decelerate, and combinations of movements.
  • Perform a level 6 TBC efficiently at the end of 4 weeks so that Phase III can be started.

Phase II Component Guidelines

(click here for full descriptions)

Stabilize

Activation exercises designed to balance posture and joints – choose 1 video per workout.

Dynamic warm-up

Should warm and prepare the body for whatever type of workout you are about to perform – choose 1 video per workout.

Total Body Circuit

Choose 2 circuits for each workoutchoose 2 videos per workout.

CORE

Choose 2 circuits for each workoutchoose 2 videos per workout.

Stretch + CORE Circuits

4-6 bodyweight circuits alternating between 4 CORE (flex/side bend/twist/extend) exercises and 2 stretches – choose 4-6 videos per workout.

Move it!

Just move baby, that’s it. Pick something you like that keeps your body active and do it for at least 30 minutes.

Stretch

Also used as a cool-down, these stretches target all the major muscle groups and should be done daily to optimize your health and performance – do all major body parts each time

Corrective Actions

These exercises are what will keep your body balanced and able to constantly exercise high intensities without injuring yourself – depending on your aches and pains, do one or all of the corrective videos. See below for more details.

Foam Roll

Get ready for the most powerful self-massage tool ever, the foam roll. This is how you will keep your muscle supple and injury free.

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