ROPE PULL TO
PROWLER PUSH
AT THE MOST BASIC
LEVEL, FUNCTION-
AL FITNESS REFERS
TO EXERCISES THAT
IMPROVE DAILY
ACTIVITY. Func-
tional exer-
cises challenge
balance and
coordination
while simulta-
neously improv-
ing strength and
range of motion.
It’s about train-
ing for life, not
just events. We
typically don't
have a specific
goal in the gym
until a competi-
tion or event is
looming, and
with that we get
so focused on
losing weight
and toning that
all else gets lost.
To help you
make that shift
so that func-
tional remains
within your
fitness routine,
we've enlisted
the help of Na-
tional CPA com-
petitor Ricky
Lee to take
you through a
workout that
will have you
kicking butt
inside the gym
and beyond into
your daily life.
FIRST AND FOREMOST,
YOU NEED A CHANGE OF
MINDSET TO WIPE THE
SLATE CLEAN. Get away
Few pieces of equip-
ment are as exciting
and beneficial to use
as the Prowler. The
from the traditional
thinking of pum-
meling a single body
part until there is
nothing left. It’s time
to start thinking of
your training around
different variables,
different planes of
action and different
levels of perfor-
mance. Your body is
one whole unit, not
separate little pieces
strung together.
prowler is essentially a
compact sled which can be
loaded with weight that you
can either push or pull across
the floor at various distances.
Doesn’t seem THAT special
right? Well, it is! Other pieces
of training equipment simply
do not offer the versatility
and durability of a Prowler.
Not only that, it’s fun as heck
to use, and there’s something
extremely satisfying about
using it to moving a ton of
weight across the room!
Tip: Use low to moderate load
to improve technique, moder-
ate to heavy once you have
experience under your belt.
THE TACTICAL PHYSIQUE WORKOUT
Exercise
Rope Pull to Prowler Push (Superset)
Seated Dumbbell Press
Two-handed Landmine Press
Lateral raises with Kettlebell
Tire slams
Incline dumbbell Press
Cable Chest Flyes &
Plyo Push-up(Superset)
Hanging leg raises, knee raises
and side crunches (Superset)
Warm Up Sets
2
1 x 12
1 x 12
1 x 12
2 x 8-10
1 x 12 Working Sets
4
4 x 12-15
3 x 12-15
3 x 12-15
3 x 10-12 (per side)
4 x 8-10 Rest (Sec)
60 after each
60
60
60
60 after each
60
1 x 8-10 2 x 12-15 60 after each
3 x 15-20 No rest
POST TRAINING. Be sure to perform a comprehensive stretching routine focusing not only on the specific
taxed muscles, but also other areas affected by the training session.
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