FBB - Beyond Knee Pain

 

BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

 

 ABLE OF ONTENTS  FORWARD   FORWARD

04

INTRODUCTION   INTRODUCTION

06

GETTING STARTED  STARTED 

08

SCHEDULING AND FREQUENCY  

12

WORKOUT A  A 

15

WORKOUT B  B 

19

WORKOUT C

24

WORKOUT D

29

WHAT’S NEXT

34

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

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ORWARD “I spent the better part of a decade with chronic pain, surgeries, and athletic failures due to my knees. I was lucky to find exceptional mentors and come up with a step-by-step route of knee bulletproofing. This happens to require addr essing not only the knees but also the ankles, shins, hamstrings, and hips – and Marcus has learned all that I do as fast as anyone I can rememb er! I was actually following Marcus before he was following me, so it’s been surreal to get to work with him and train with him in per son. From my  fir  f ir st-h an and d ex pe rien ri ence cess wi with th Ma Marc rcus us,, I ca can n co conf nf iden id entl tly y sa say y he is the th e be st workout architect I have ever seen. What I do is just one pie ce of his arsenal, and he didn’t do a brush-over  job  jo b for fo r fl ai air: r: he ac actu tual ally ly do dove ve in an and d ma mast ster er ed the th e ATG syst sy stem em for fo r the th e sake of those who do his programs. In a world of exclusion, Marcus is on (in my opinion) the path of truth: INCLUSION, and he has masterfully worked the A ATG TG system into his own. People will be getting workouts not quite like anything there’s ever been!”

 BEN PA PATRICK   FOUNDER, ATHLETIC  FOUNDER, ATHLETIC TRUTH GROUP   @KNEESOVERTOESGU  @KNEESO VERTOESGUY  Y 

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

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NTRODUCTION  If you are new to Functional Bodybuilding, I wish you a warm welcome – let me i ntroduce myself myself.. I’m Marcus Filly, and I created Functional Bodybuilding in 2017 as an answer to reaching a point in my athletic c areer that many of you may be familiar with in your own way way.. After appear ing six times at the CrossFit Games, along with years of other competitive sports, my body felt broken and I was burned out a nd unmotivated. I still loved feeling and looking athletic and be ing able to express myself physically, yet I couldn’t see the path for ward when my body was saying, “no more.” With the help of my coach, I returned to the fundamentals of what I knew made me feel (and look) the best – bodybuilding movements and methods that use time honored principles, put together in ways that didn’t just build muscle for show show,, but also helped me move well without feeling like every workout crushed my soul. I c alled it Functional Bodybuilding and began shar ing some of this training online, and interest caught on quickly. In addition to growing our team of coaches who work with clients individually, we launched our firs t “look good move well” training program, and have since expanded to be a welcoming place for a diverse group of athletes and clients around the world who have found new motivation and love for training that helps them feel good and look the way they want. Functional Bodybuilding is a method that can be used for a huge variety of applications – from changing your body to developing high levels of athleticism for a specific sport to simply getting stronger and decreasing pain. It’s all about the movement selection and how workouts are put together to support your own goals.

...What at Now?”  “I’m Out of Pain ...Wh Today, you’re likely here because you’ve been in pain and want to avoid it going for ward, or you want to know how to prevent it from happening in the first place.

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

When we work with clients who are coming back to training after injury, the number one thing they want to know is how to get back to doing what they love without messing up their body in the process, and going right back to square one. There’s a bridge from injur y back to full capacity, and by building your body up progressively progressively,, step by s tep, you will strengthen vulnerable areas and prevent further pain – but with thought thought-ful training design, you can also handle load, build your capacity, and get back to feeling confident in the gym.

This ebook came about after I began exploring Ben Patrick’s methods for getting out of knee pain and building strength in the ankles, knees, and hips. We struck up a friendship, and Ben c ame out to my gym to train and share ideas. We noticed that each of our training styles was complementary, and Ben asked me to design some workouts for him that incorporated the movements he priori tizes to keep his k nees healthy, but that also challenged him to build strength and capacity in other areas. The workouts in this ebook are ones that Ben incorporates now into his own training – and I’ll show you exactly how to do the same. They are scalable, progressive in nature, and simple to work into your week alongside other training or activities. But they will also help you look good, move well, and stay hopefully pain free for a long time to come.

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 ET  ETTING TING STARTED STARTED Before you begin, take a few minutes to familiarize yourself with a few key Functional concepts thatyou you’ll these workouts. TheyBodybuilding are each designed to help getuse thethroughout mos t out of your training, and unders tand how to adapt each workout to your level and how you’re feeling that day.

TEMPO You will of ten see a four four-digit -digit number nex t to a movement, such as 3111 or 20X1. Each of the four digits refers to the spe ed of each par t of the movement, beginning with the eccentric (do (downward wnward direction). While it takes a lit tle time to get used to, understanding and following tempo will yield enormous benefits in your strength and control. When you learn to control every part of the movement, you’ you’ll ll develop more stability and be able to increase your strength not necessarily by how much load you’re using, but by how long your muscles are contract contract-ing. This is also terrific for joint and tissue health. Keep in mind that as a general rule, longer tempos use lighter weights – over time you’ll get a feel for load based on the tempo and rep range given, but light, see how it feels, and if you’ you’re re able to control ease, add on a bit from there.

will require you to how to adjust your for now star t off every single rep with

Click the videos below to watch a short breakdown breakdow n of FBB TEMPO guidelines.

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

 HOW  H OW TO R EAD EA D TE M P O :  1st digit  – eccentric (down) 2nd digit  – isometric (hold)  3r d di g it  – concentric (up)  4t h di gi t  – isometric or pause between reps  X  –   – explode up as quickly as possibl e, or intend to do so even if the load makes this difficult  A  – assist yourself to the top of a rep

 EX AMP  EXAM P LE S : 

 BACK  BAC K SQUAT SQ UAT;; 30X1; 30X 1; 8 -10 -1 0 R E P S X 3 S E T S; R E ST 60 S E C  Unrack the bar and start with the first number:

 3 se co cond nd s do down wn (d (don on’’ t ru sh th is is)) 0 second pause at the bottom  X ex pl od ode e up 1 second to take a breath and start the next rep

 Pu  P u l l U p N e g a t ive; ive ; 51 51A1; A1; 4 - 6 re p s; re s t 4 5 sec  se c  Even though you have to get to the top of the pull up fir st, the fir st number Even is still always the eccentric. So with a movement like this you’ll start counting your first rep on the 3rd digit:

 A – As s is t yo your ur se lf to th e to top p of a pu ll up re p wi th a st ep or sm al l jum ju m p 1 second squeeze at the top of the rep  5 se co cond nd lo lowe weri ri ng yo your ur se lf s lo lowl wl y do down wn to fu ll ex te ns io ion n , co cont nt ro ll in g  smo  s moot ot hl y th e wh ol e wa way y 1 second pause at the bottom before letting go and assisting yourself to the top for your 2nd rep

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 RE E ST P E R I O DS   R Looking over the workouts, you may wonder wonder why rest periods a re defined so precisely. The reason is that rest is a variable that influences the effec t of a movement on your body body.. Resting two minutes will make your next set a l ot easier than resting 30 seconds – and manipulating the amount of rest time is also another way to progress bit by bit without changing how much load you use. Additionally, rest times keep your workout efforts consistent week by week. So try to follow these times as precisely as you can. Rest between sides – if you are to perform a unilateral exercise on both sides, star t with your weaker side, and when you finish it’s ok to take a few seconds to put the weights down, shake it of f, and reset before star ting your stronger side. Then match the same number of reps as on your weaker side. This break between sides doesn’t need to be timed, but do stay engage d with the exercise so it doesn’t take too long.

 RE E P RAN G E S   R Rep ranges are given in order to allow you to prioritize quality in your lift. The goal should always be to hit the top range of the lift, but perhaps you’re challenging yourself with a heavier weight today and you need time to adjust to it. Perhaps you can usually hit 10 reps at a certain weight, but your sleep was off l ast night and you don’t have your full energy to bring to training. Always prioritize high qualit y movement, and if you can only hit the bottom end of the rep range, that is per fectly fi ne. However, if you are unable to meet the bottom number, do lower your weight or choose an easier form of the movement so that you are able to keep developing your strength. How to load? Choose something that is a bit chal lenging to complete the top end of a rep range with, as long as your form is solid. If it was easy,, go a bit heavier on your next set or ma ke a note to choose a heavieasy er weight the next time.

 SE E T S   S Just like tempo and rest periods, the number of sets is a way to control the stimulus of the workout on your body and the cha nges and adaptations as a result. If a set range is given, approach it the same way as a rep range – shoot for the higher end, but if the quali ty of your movement declines, stop at the lower end. Over a number of weeks you can build from 2 sets to 4 sets and more. With more set s comes a greater volume of work in a single se ssion. This will dema nd greater capacity, muscle endurance, strength, and will also demand more recovery time or effort.

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

 FB  F B B F I N I S H E R S  Task  –   – Workouts A, B, and C all have T Task ask oriented finishers. This means that you have a given amount of work to accomplish and it is all listed in front of you. The goal is to complete the e ntire task lis t with PERFECT form on all exercises and require as few breaks or stoppages as possible. Your time to complete is one metric you will have to evaluate how you are progressing from week to week. In addition, the quality of your movement, and how you subjectively feel during the Finishe r, are great ways to measure your progress.

Time  – Workout D presents you with a Time oriented f inisher. This means that the time domain is given (10, 12, or 14mins). The goal i n this format is to complete the most amount of work in the allotted time that you can with PERFECT form on all exercises. T To o accomplish more work from week to week in the given time frame you will simply need to work more efficiently and take fewer rest breaks. Your to total tal work accomplished is one metric that will help you compare your per formance from week to week. In addition, the qualit y of your movement, and how you subjec tively feel during the Finis her her,, are great ways to measure your progress. Rounds – This terminology i s used to refer to a full cycle through the circuits listed in the finishers. For Example, workout A has Repetition Rounds of:

20–16–12–8–4 This means that there are 5 total Rounds with descending repetitions on every round:

Round 1: 20 reps each movement movement Round 2: 16 reps each movement Round 3: 12 reps each movement Round 4: 8 reps each movement Round 5: 4 reps each movement

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OW TO APPROACH THE  ORKOUTS ORK OUTS - SCHEDULI SCHEDULING NG  ND FREQUENCY  FREQUENCY  These workouts have been designed to stand al one or be done in con junc  ju nc ti tion on wi with th yo your ur othe ot he r ac tivi ti viti ties es an and d pr prog ogra ra ms ms.. De cidi ci ding ng ho how w yo you u wi will ll perform these workouts in a given week depends heavily on your other training, sports, and outside gym activities. You may be very active and training throughout the week and be bet ter suited to do 2 of these workouts in addition to your current schedule. Some of you may have more time and be interested in dedic ating 4 days of training per week. Below are examples of schedules you can follow that balance the workload across the week.

2 Days a Week • • •

Week 1 – Work Workouts outs A & B Week 2 – Work Workouts outs C & D Aim ffor or com completing pleting them with 2 days rest minimum between w workorkouts each week

 4 D a y s a Wee We e k  OPTION 1 • • • • • • • •

Day 1 – Workout A Day 2 – Rest Day 3 – Workout B Day 4 – Rest Day 5 – Workout C Day 6 – Workout D Day 7 – Rest Repeat this cycle

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

OPTION 2 • • •

Day 1 – Workout A Day 2 – Workout B Day 3 – Rest

• • • • •

Day 4 – Workout C Day 5 – Workout D Day 6 – Rest Day 7 – Rest Repeat this cycle

When is it time to progress p rogress your workout workout intensity? Achieving the workout Standard in all 4 workouts means you a re likely in the upper 0.1% 0.1% of fit peopl e on this planet. These workouts are written in such a way to challenge even the highes t-level athletes out there. But make no mistake, we believe that with proper scaling and progression, a massive number of you can achieve these Standards on all of these workouts. It speaks to the power of the Functional Bodybuilding system and our approach to progression.

We recommend starting with the B eginner variation for all the workouts provided. The power of these workouts workouts lies in all of the det ails in tempo, rest, rep ranges, and set s, as well as the intention and quality of your movement. Respecting the details will pay dividends! O ur aim is to build you up without burnout, setbacks, or injur y – so ta ke your time working your way up and your body will reward you by adapting wonderf ully to the training.

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 E  EQU QU I P M E NT LI ST AN AND D S U B STIT ST ITUT UTII O N S  Full List: • Barbell and Plates • Squat Rack and Pull Up Bar • • • • • • •

Bench Dumbbells up to 30% of bodyweight Jump Stretch Band *Rings *Slant Board *Sled *Stationary Bike

*Substitution List • Rings can be replaced with a bar or the floor • Slant Board can be replaced w with ith heels on a weight plate • Sleds can be replaced b by y backwards walking or DB Carries or Running •

Stationary Bike can be replaced by backwards w walking alking or DB Carries or Running

QUESTIONS?  Visit the Functional Bodybuilding Knowledge Base for more information on tempo, loading, and other concepts we use in our training:

We have have a ver y active Functional Bodybuilding FaceBook Group where we are constantly answering customer questions about training. You are encouraged to join and pos t your questions there where you will not only hear from the FBB team, but also thousands of enthusiastic FBB community members that have likely navigated the same ques tions you have.  fa ce cebo bo ok .c .com om/gro /gro up ups/f s/fun unct ct io iona na lb od ody y bu il di ng You can also reach us directly at:  su pp or t@ fu nc ti on onal al - bo body dy bu il di ng .c .com om

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

WORKOUT A - Lower & Upper Body Day 1 - SQUAT PULL & CORE

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The Squat and Pull Workout   is one of the most potent and powerful workouts we deliver with Functional Bodybuilding. The impact of a lower-body er-bod y squat paired with an upper-body pulling exercise will elicit a potent stimulus to the body and challenge even the most experienced athletes. The advanced versions of this workout are challenging for ELITE athletes in many different sports and disciplines. So look at building a great base by taking on the Beginner and then Intermediate scaled ver ver-sions first and then you will progress nicely over time.

Click the videos below to watch a short breakdown of each section of the workout on YouTube. You can also click the name of a movement to see its corresponding demonstration video.

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

G E N E R A L

WA R M 󰀭 U P

2–3 Sets

10 Patrick or Poliquin Step Ups/leg 20 Supinated Band Pull Apart 20–30sec Quadruped Plank

B E G I N N E R

VA R I AT I O N

 A1)  Bodyweight or Dumbbell ATG Split Squat: Squat : 30X0; 20X0; 6–10reps/leg; rest 75sec x 3 sets  A2))   Pull Up Negatives:  A2 Negatives : Slow Controlled Downward; 3–5reps; rest 75sec x 3 sets B)  FBB Finisher: Squat Pull Core

100m Reverse Sled Drag (Light Drag  (Light Weight – Complete without any need to stop) + 15–10–5 Bodyweight VMO Squats Ring Row (Sufficient Row  (Sufficient Inclined Body Angle in order to Complete Full Sets Without Breaks) Support Tuck Ups (See Ups  (See Regressions – We want these sets completed with minimal breaks) + 100m Reverse Sled Drag (Light Weight – Complete without any need to stop)

I N T E R M E D I AT E

VA R I A T I O N

 A1)   Front Rack or Dumbbell ATG Split Squat: Squat : 30X0; 20X0; 6–10reps/leg; rest 60sec x 3 sets  A2))   Assisted or Bodyweight Pull Ups:  A2 Ups : 21X0; 6–10reps; rest 60sec x 3 sets B)  FBB Finisher: Squat Pull Core

100m Reverse Sled Drag (Moderate Drag  (Moderate Loading – Complete with no more than a single break) + 20–15–10–5 VMO Goblet Squats (Progress Squats  (Progress to loading or heavier loads only when you can complete all repetitions without breaking for the entire workout – Top Loading 30% of Bodyweight) Ring Row (Ensure Row  (Ensure you complete repetitions with full range) Bodyweight or Weighted Hanging Leg Tucks (Progress Tucks  (Progress to loading or heavier loads only when you can complete all repetitions without breaking for the entire workout – Top Loading 20% of Bodyweight) + 100m Reverse Sled Drag (Moderate Drag  (Moderate Loading – Complete with no more than a single break)

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 A D V A N C E D

VA R I AT I O N

 A1)   Front Rack ATG Split Squat: Squat : 20X0; 6–10reps/leg; rest 45sec x 4 sets (Loading Up to 50%

Bodyweight)  A2))   Strict Pull Up:  A2 Up : 21X0; 6–10reps; rest 45sec x 4 sets (Bodyweight to BW+)

B)  FBB Finisher: Squat Pull Core For Time  – Complete with as few breaks and minimal rest as possible

100m Reverse Sled Drag (Challenging Drag  (Challenging Load – No More Than 2 Breaks Maximum to Complete) + 20–16–12–8–4 VMO Goblet Squats (30% Squats  (30% of Bodyweight) Ring Row (No Row  (No Standard – Close to Horizontal for Added Challenge) Weighted Hanging Leg Tucks (20% Tucks  (20% Bodyweight) + 100m Reverse Sled Drag (Challenging Drag  (Challenging Load – No More Than 2 Breaks Maximum to Complete)

 MOVE  MO VEM M E NT R E G R E S S I O N S O R S U B STIT ST ITUT UTII O N S •

Front Rack ATG Split Squats – Dumbbe ll ATG ATG Split Squats – BW BW/Foot /Foot Elevated DB ATG ATG Split Squats

•

Pull-Ups – Assisted Pull Ups – Pull Up Negatives

•

Sleds – Stationar y Bike or Back wards Walking

•

Ring Row Row – Body Row on Bar OR Knee on Bench Rows

•

Hanging Tuck Tuck Up – Dip Support Tuck Tuck Ups – Bench Tuck Tuck Ups

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

ody WORKOUT B - Lower & Upper BBody Day 2 - HINGE PUSH & CARRY

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Second to the Squat and Upper Body Pulling, the Hinge and Push Movement  combination is right up there with potency. Again we are taking advantage of the potent stimulus that an upper and lower body exercise can produce when paired in close proximity to one another. Upper body pushing and lower body hinging are particularly well suited for one another. Most lowering body hinging exercises require some ex ternal loadother. ing and therefore gripping with the hands. This will fatigue your grip and therefore make your pressing movements for the upper body the ideal pair since they don’t often require grip s trength (such as a Bench Press).

Click the videos below to watch a short breakdown of each section of the workout on YouTube. You can also click the name of a movement to see its corresponding demonstration video.

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

G E N E R A L

WA R M 󰀭 U P

2–3 Sets

10 Bodyweight Jefferson Curls 15 Scapular Push Ups 20–30sec Side Plank/side

B E G I N N E R

VA R I AT I O N

 A1)   Hand Supported DB Split Stance RDL: RDL : 30X0 × 8–10/leg; rest 75sec x 3 sets  A2))   Seated Dumbbell Press:  A2 Press : 31X1 × 6–10reps rest 75sec x 3 sets B)  FBB Finisher: Hinge Push Carry

100m Sled Push (Light Push  (Light Load Completed without Stopping Ideally) + 10 Burpees + 15–10–5 Bodyweight Back Extensions *30m DB Farmers Carry Push Up o Up  orr Incline Push Up (Sufficient Up  (Sufficient Inclined Body Angle in order to Complete Full Sets Without Breaks) *30m Backwards DB Farmer Carry + 10 Burpees + 100m Sled Push

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I N T E R M E D I AT E

VA R I A T I O N

 A1)   Dumbbell Split Stance RDL: RDL : 30X0 × 8–10/leg; rest 60sec x 3 sets (Loading up to 25% BW

per hand)  A2))   Strict Bar Dip or  A2 Dip  or Assisted Dip: 30X1 × 6–10reps rest 60sec x 3 sets

B)  FBB Finisher: Hinge Push Carry 100m Sled Push (No Push  (No Standard Weight – You should aim for a load that you can push for 100m

with only 1–2 breaks required if any) + 10 Dumbbell B urpees + 20–15–10–5 Loaded Back Ex tensions (Up to but not exceeding 25 25% % of Bodyweight) *30m DB Farmers Carry Dumbbell Deficit Push Up *30m Backwards DB Farmer Carry + 10 Dumbbell Burpees + 100m Sled Push

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

 A D V A N C E D

VA R I AT I O N

 A1)   Barbell Split Stance RDL: RDL : 30X0 × 8–10/leg; rest 45sec x 4 sets (Loading up to 75% Body-

weight)  A2))   Strict Ring Dip:  A2 Dip : 30X0 × 6–10reps rest 45sec x 4 sets (Bodyweight to BW+)

B)  FBB Finisher: Hinge Push Carry 100m HEAVY Sled Push (No Push  (No Standard Weight – You should aim for a load that you can push

for 100m with only 2–3 breaks required) + 10 Dumbbell Up Burpees (25% of Bodyweight per hand or More) More) *This dumbbell load will match that used in all DB exercises today. today. + 20–16–12–8–4 Loaded Back Ex tensions (25% (25% of Bodyweight) *30m DB Farmers Carry Ring Push Up (No Up  (No Standard – Closer to Horizontal for Added Challenge) *30m Backwards DB Farmer Carry + 10 Dumbbell Up Burpees + 100m HEAVY Sled Push

 MOVE  MO VEM M E NT R E G R E S S I O N S O R S U B STIT ST ITUT UTII O N S •

Split Stance Barbell RDL – Dumbbell – DB w/ Hand Support Support

•

Strict Ring Dip – Strict Strict Bar Dip – Strict Bar Dip w/ w/ Band – Strict Seated DB Press (F (Form orm Coach)

•

Sled Push – Low Push with Shin Angle Forward

• •

Sled Push – Run Substitution Substitution x 3 Distance Dumbbell Burpee – Elevated Elevated Dumbell Burpee

•

Back Extension Set Up – GHD, Box w/ Barbe ll, Bench w/ w/ Feet Hooked

•

Ring Push Push Up – Deficit DB Push Up – Push Up – Incline Push Push Up

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WORKOUT C - Lower Body Day 3 SQUAT HINGE & CORE

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

The firs t two workouts of this book powerfully combined the upper and lower body in a single workout. For the fina l two workouts of this book we will be split ting the upper and lower body into separate workouts. Workout Work out C is pri ncipally focused on the lower body, but as with our previous two workouts, we are combining different movement patterns together to ensure we c an train bala nce in the lower extremity. W We e will be hinging to tackle the pos terior leg musculature, and we will be squatting to hit the anterior leg musculature. Lastly, there will be some direct core work intertwined in this session to make this a powerful core and lower body stimulus.

Click the videos below to watch a short breakdown of each section of the workout on YouTube. You can also click the name of a movement to see its corresponding demonstration video.

25  

G E N E R A L

WA R M 󰀭 U P

2–3 Sets

10 Assisted 10  Assisted ATG Split Squats/leg 15 Standing Knee Raise (BW or Hand Resisted – Hip Flexor) 20 Elephant Walk Steps

B E G I N N E R

VA R I AT I O N

 A1)  Goblet Slant Board Squat: 3011; 10–12reps; rest 75sec x 3 sets  A2))   Dumbbell Romanian Deadlift:  A2 Deadlift : 3020; 8–10reps; rest 75sec x 3 sets B)  FBB Finisher: Squat Hinge Core:

800m Stationary Bike +  3 Roun Ro un ds

8 Bodyweight or DB ATG Split Squats R 8 Bodyweight or DB ATG Split Squats L 16 Ostrich Walk o Walk  orr DB Hamstring March (8/leg) March  (8/leg) 30sec Bodyweight Bent Hollow Hold + 800m Stationary Bike

I N T E R M E D I AT E

VA R I A T I O N

 A1)  Goblet or Front Rack Slant Board Squat: 30X1; 8–12reps; rest 60sec x 3 sets  A2))  Dumbbell or Barbell Romanian Deadlift: 30X1; 8–10reps;  A2 8–10reps; rest 60sec x 3 sets

*Barbell B)  FBB Finisher: Squat Hinge Core

1000m Stationary Bike +  3 Roun Ro un ds 10 Back Rack or DB ATG Split Squats R 10 Back Rack or DB ATG Split Squats L 20 DB Hamstring March March (10/leg)  (10/leg) 30sec Bodyweight or Weighted Tuck L Hang + 1000m Stationary Bike

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

27 

 

 A D V A N C E D

VA R I AT I O N

 A1)  Front Rack Slant Board Squat: 30X1; 8–10reps; rest 45sec x 4 sets (Standard Weight –

Loading up to 65% Bodyweight, Progressive Load 65% +)  A2))   Snatch Grip Romanian Deadlift:  A2 Deadlift : 30X1; 8–10reps; rest 45sec x 4 sets (Standard Weight –

Loading up to 65% Bodyweight, Progressive Load 65% +) B)  FBB Finisher: Squat Hinge Core

1200m Stationary Bike +  4 Roun Ro un ds

10 Back Rack ATG Split Squats R (Standard Weight – 50% Bodyweight) 10 Back Rack ATG Split Squats L 20 DB Hamstring March March (10/leg)  (10/leg) (Standard Weight – 25% BW/hand) BW/hand) 30sec Weighted Tuck L Hang (Standard Hang  (Standard Weight – 20% Bodyweight) + 1200m Stationary Bike

 MOVE  MO VEM M E NT R E G R E S S I O N S O R S U B STIT ST ITUT UTII O N S •

Standing Knee Raise – Loading or BW Options

•

Elephant Walk Steps – Regressed hands up

•

Front Front Rack Slant Board Squats – Golbet – BW

•

Snatch Grip Romanian Deadlif t (more upper back involvement and range of motion) – Clean Grip – Dumbbell

•

Back Rack ATG Split Squat – DB ATG ATG Split Squat – Body weight ATG ATG Split Squat

•

Hamstring March or Ostrich Walk

•

Wtd Tuck L Hang – BW Tuck L Hang – Bent Hollow Hold

•

Bike Substitutio ns

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

WORKOUT D - Upper Body Day 4 PUSH PULL & CARRY

29  

The final workout of this book is similar to W Workout orkout C in that we are focused on mostly just one portion of the body, the upper in this c ase, rather than a full body split of upper and lower in the same workout. The upper body only ses sion is unique in how we are introducing a slight slight-ly new FBB Finisher format to you. Because the upper body has some unique strength and endurance characteristics as compared to the lower body, we we will be working a very potent muscle endurance format in your finisher. As for the strength superset and the exercise selection of the day, day, we will still aim to provide upper extremity bal ance with movements that oppose one another. W We e will i nclude pushing to ta rget the chest, shoulders, and tri ceps, and then pair that with pulling for upper back and bicep development. Additionally we will use DB carries to work on shoulder and postural endurance.

Click the videos below to watch a short breakdown of each section of the workout on YouTube. You can also click the name of a movement to see its corresponding demonstration video.

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

G E N E R A L

WA R M 󰀭 U P

2–3 Sets

10 DB External Rotation/arm 20 Pronated Band Pull Apart 20–30sec Passive Hang from Rings or Bar

B E G I N N E R

VA R I AT I O N

 A1)  Incline Bench Prone Dumbbell Row: Row: 21X0 × 10–12reps; rest 75sec x 3 sets  A2))   Dumbbell Bench Press:  A2 Press : 30X1 × 10–12reps; rest 75sec x 3 sets B)  FBB Finisher: Hinge Push Carry

100m DB Farmers Carry (light loading) + 8mins to Accumulate Most Reps 2–4–6–8–10–12.... keep adding 2 reps Bench Dip Ring Row Dumbbell Pull-Over (light Pull-Over  (light loading) *immediately when 10mins has expired completely the last 100m Carr y + 100m Backwards DB Farmers Carry

I N T E R M E D I AT E

VA R I A T I O N

 A1)  Incline Bench Prone Dumbbell Row o Row orr Barbell Pendlay Row: Row : 21X0 × 10–12reps; rest 60sec

x 3 sets  A2))   Dumbbell Bench Press o  A2 Press  orr Close Grip Bench Press: Press : 30X1 × 10–12reps; rest 60sec x 3 sets B) FBB Finisher: Hinge Push Carry

100m Cross Body DB Carry Switch Arms at 50m + 10mins to Accumulate Most Reps 2–4–6–8–10–12.... keep adding 2 reps Feet Elevated Bench Dip (DB Dip  (DB Loading up to but not exceeding 25% Bodyweight) Bench Plank Dumbbell Row R Row  R (DB Loading up to but not exceeding 25% Bodyweight) Bench Plank Dumbbell Row L Row  L (DB Loading up to but not exceeding 25% Bodyweight) Dumbbell Pull-Over (DB Pull-Over  (DB Loading up to but not exceeding 25% Bodyweight) *immediately when 12mins has expired complete the last 150m Carry + 100m Cross Body DB Carry Switch Arms at 50m

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 A D V A N C E D

VA R I AT I O N

 A1)   Barbell Pendlay Row: Row : 21X0 × 10–12reps; rest 45sec x 4 sets (Standard Weight – Up to 75%

Bodyweight, Progressive Load 75% +)  A2))   Close Grip Bench Press:  A2 Press : 30X1 × 10–12reps; rest 45sec x 4 sets (Standard Weight – Up to

75% Bodyweight, Progressive Load 75% +) B)  FBB Finisher: Hinge Push Carry

100m Cross Body DB Carry Switch Arms at 50m (25% 50m  (25% Bodyweight per hand) + 12mins to Accumulate Most Reps 2–4–6–8–10–12.... keep adding 2 reps Feet Elevated Bench Dip (DB Dip  (DB Load 25% Bodyweight) Bench Plank Dumbbell Row R (DB R  (DB Load 25% Bodyweight) Bench Plank Dumbbell Row L (DB L  (DB Load 25% Bodyweight) Dumbbell Pull-Over (DB Load 25% Bodyweight) *immediately when 14mins has expired complete the last 100m Carry + 100m Cross Body DB Carry Switch Arms at 50m

 MOVE  MO VEM M E NT R E G R E S S I O N S O R S U B STIT ST ITUT UTII O N S •

DB External Rotation Cues

•

Pendlay – Inclin e Prone – Back Angle

•

Close Grip Bench – DB Bench

•

Cross Body Carry – Farmers Carry

•

Feet Elevated DB Bench Dip – Bench Dip

•

Bench Plank DB Row – Ring Row

•

DB Pull Over – Hips and DB below bench – Grip V Variations ariations on DB

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

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 HA  HAT’S T’S NEXT?  NEXT? 

We encourage you to keep progressing in these workouts for as long as you like – especially if you are building back resiliency after an injury or a long time away from training. If you would like to move on to a different program, Persist is a great next step – this 5x/week online Functional Bodybuilding program is an ongoing training subscription with three training tracks and athlete support.

T R Y

A

F R E E

2

W E E K

T R I A L !

We’d love to hear how you liked this program – please email your feedback to  su pp or t@fu t@ fu ncti nc ti on onal al -b od yb ui ld in g. com co m