Here’s a sample Advanced Functional Training workout plan:

Weekly Structure:

  1. Day 1 – Full Body Circuit:

    • Kettlebell Swings, Sandbag Cleans, Resistance Band Pull-Aparts.
    • Circuit format: 3 rounds, 10-12 reps each exercise.
  2. Day 2 – Agility and Speed:

    • Ladder drills, Cone drills, Box jumps.
    • Focus on quick movements and directional changes.
  3. Day 3 – Core and Stability:

    • Planks with variations, Turkish Get-Ups, Stability Ball exercises.
    • Emphasize core engagement and balance.
  4. Day 4 – Strength and Power:

    • Heavy Kettlebell Deadlifts, Sandbag Squats, Medicine Ball Slams.
    • Focus on explosive power and full-body strength.
  5. Day 5 – Mobility and Flexibility:

    • Dynamic stretching, Yoga or Pilates exercises.
    • Focus on full range of motion and muscle recovery.
  6. Day 6 & 7 – Rest or Active Recovery.

This plan combines various functional movements with equipment to enhance strength, agility, and mobility, reflecting real-world activities.