This four-week program emphasizes progression through upper body and lower body/core exercises while incorporating various sport skill play movements. Weeks 1 and 3 consists of upper body pull and push exercises paired with a sport skill play movement; weeks 2 and 4 include lower body and core exercises paired with a sport skill play movement. Exercise progression is shown during weeks 3 and 4. The program goal is to challenge upper and lower body strength and incorporate play to drive heart rate and increase participant engagement. While a few of these movements are unique to Superfunctional, many can be performed with other suspension fitness products such as TRX® or CrossCore®.

Equipment Needed

• Queenax
• Superfunctional
• Mobile Parallels
• Strong++
• Wall Bar
• Battle Rope
• Plyo Platform

Workout Recommendations

• Perform each workout 2 times per week; follow the prescribed work and recovery intervals.
• Allow at least one day of recovery between workouts.
• Listen to your body; take extra rest days if you feel fatigued after only one recovery day.
• Find videos of many of the movement patterns here, as well as set-up information for Superfunctional.
• View full workout in the finder below or download them here.