TrainersEye · Session of the Day · Functional Training · #045

Functional Training Push-Pull Integration — Upper Patterns Day

Horizontal & vertical push-pull balance, scapular control under load · Stage · Load the Pattern (external resistance)

Target ≈ 50 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic priming · ground flow & dissociation · 6-8 min

Time__ : __

1	Glute Bridgeexhale on effort, move on the breath	90 s
2	Leg Swinglong spine crown to tail — no segment collapses	2 × 8
3	Hip Circlespattern before pace — position sets the speed limit	6/side

Phase 2 · Reactive Power & Elasticity6-8 min · sub-max explosive · full rest between efforts

Time__ : __

	1	Rotational Throwground contact soft and quiet — hear nothing	4 × 4
	2	Shuttle Runown the deceleration — land it like you'd lower a child	3 × 5

Phase 3 · Primary Kinetic Engine18-22 min · paired patterns · rest 90 s between pairs

Time__ : __

1	Overhead Presslong spine crown to tail — no segment collapses	4 × 8	kg
2	Seated Rowpattern before pace — position sets the speed limit	4 × 8	kg
3	Landmine Pressexhale on effort, move on the breath	3 × 10	kg
4	Chin-Upoffset load — hips stay quiet and level	3 × 10	kg

Progression: Loading rule: the pattern must look identical loaded and unloaded — if the shape changes, the load is lying to you. +2 reps before +2.5 kg.

Phase 4 · Carries & Functional Density8-12 min · continuous carries & locomotor density

Time__ : __

1	Overhead Carryoffset load — hips stay quiet and level	25 m	kg
2	Farmer Carrylong spine crown to tail — no segment collapses	25 m	kg
3	Sled Dragpattern before pace — position sets the speed limit	15 m

Rounds

Phase 5 · Positional Restoration4-6 min · traction, decompression, 3D breathing

Time__ : __

1	Couch Stretchexhale on effort, move on the breath	60 s
2	Doorway Pec Stretchexhale on effort, move on the breath	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Functional loading demands positional integrity — regress range before load with knee/ankle restrictions. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.