TrainersEye · Session of the Day · Functional Training · #097

Functional Training Squat & Lunge Patterns — Lower Push Day

Knee-dominant strength through full ROM, single-leg stance transfer, deceleration control · Stage · Power & Chaos (velocity, odd objects, reactivity)

Target ≈ 55 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

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1	Band Pull-Apartexhale on effort, move on the breath	90 s
2	Glute Bridgelong spine crown to tail — no segment collapses	2 × 8
3	Bird Dogpattern before pace — position sets the speed limit	6/side

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

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	1	Rotational Throwground contact soft and quiet — hear nothing	4 × 4
	2	Medicine Ball Chest Passown 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

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1	Front Squatload the back hip, knee tracks the toes	4 × 5 fast	kg
2	Curtsy Lungeown the deceleration — land it like you'd lower a child	4 × 5 fast	kg
3	Step-Uppattern before pace — position sets the speed limit	3 × 8/side	kg

Progression: Chaos rule: odd objects and velocity expose the weak link — attack the wobble, not the weight. Full recovery between power efforts; power dies in fatigue.

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

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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 Pushpattern before pace — position sets the speed limit	15 m

Rounds

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

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1	Couch Stretchexhale on effort, move on the breath	60 s
2	Cobra Poseexhale 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.