Functional Muscle Fitness

🚨QUICK HIIT WORKOUT → Try This‼️

📍METABOLIC 4 HyROX... Tuesdays & Thursdays: 9:00am → Saturdays: 7:30am

TRY this for 5 ROUNDS ... Record Your Total Time
✅ Dmbl Clean to Press ... 5 reps each side
✅ Aztec Rows ... 10 reps each side
✅ One Arm Overhead Walking Lunges ... 20yds each
✅ RUN ... 200yds

👉Sign up for in-person at Functional Muscle Fitness today: www.FunctionalMuscleFitness.com

🥍 Coach Grill & W**e → The BIGGEST MISTAKE Youth LACROSSE Players Make⁉️

“They play A LOT of lacrosse... but don’t spend enough time actually BUILDING THE ATHLETE.” - Coach Grill

“TRAIN the body to handle the SPORT.” - Coach W**e

1. THEY’RE PHYSICALLY UNDERTRAINED...
2. THEY DON’T MOVE WELL...
3. THEIR POSTERIOR CHAIN IS WEAK...
4. THEY NEED TO BUILD THE ATHLETE... NOT JUST THE PLAYER🥍

📍 Train SMART. Eat REAL. Get RESULTS.
📧 Coach W**e → [email protected]
👉 Performance Training: www.FunctionalMuscleFitness.com
👉 Lacrosse Skills:

🎙️WHY DO I KEEP LOSING STRENGTH⁉️
If your numbers keep going DOWN... take a look at how you’re TRAINING and FUELING.

1. TRAIN WITH INTENSITY🔥
Your body needs a reason to adapt... Stop going through the motions and TRAIN HARD.

2. EAT ENOUGH PROTEIN🥩
You need adequate calories and PROTEIN to support muscle protein synthesis, recovery and strength.

3. CHANGE THE STIMULUS🏋🏽‍♀️
Your body ADAPTS... If you’ve been doing the same program forever, change the exercise, volume, tempo or loading.

4. BUILD... DON’T ALWAYS MAX OUT💪
Stop living in the 1-5 rep range. Spend time building muscle with quality 8-10 rep sets and create a bigger foundation for STRENGTH.

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com

⚡ 3 RECOVERY HABITS that allow me to keep TRAINING HARD‼️
You get better when your body can RECOVER from what you asked it to do.

1. GET GOOD SLEEP💤
Training breaks tissue down. Recovery builds it back. Poor Sleep = Poor Performance.

2. YOU HAVE TO MOVE🚶🏼
Walking, mobility and easy movements, thats how you increase blood flow and healing capacity.

3. CHOOSE GOOD FUEL⛽️
Protein. Minerals. Hydration. Carbohydrates. Really, REAL WHOLE FOODS isn’t a punch line, they’re the RAW materials required for a body to repair...

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com

🎙️ STAY HEALTHY & LEAN AFTER 50⁉️
At 50, the goal is keeping enough MUSCLE, METABOLIC HEALTH and CAPACITY to actually enjoy those years.

1. BUILD MUSCLE💪
Strength train 3-4x per week at minimum...

2. CONTROL YOUR WAISTLINE‼️
Excess VISCERAL FAT around the organs is BAD... Track your waist and stay metabolically fit.

3. PROTEIN AT EVERY MEAL🥩
Build every meal around quality protein and REAL FOOD.

4. TRAIN YOUR HEART❤️
Walk daily, build an aerobic base and occasionally challenge your conditioning.

5. STOP RECOVERING LIKE YOU’RE 25💤
Protect SLEEP. Manage stress. Take recovery seriously...

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com

🚨OVER 40⁉️ Use These 3 Training Tips...
Ultimate Rule→ Train SMARTER and HARDER

1. PRIORITIZE STRENGTH💪
MUSCLE is the TOP PRIORITY... Squat, hinge, push, pull and carry heavy s&*T

2. TRAIN HARD... BUT DON’T DESTROY EVERYTHING‼️
Soreness isn’t necessarily the goal... PROGRESS is. Train HARD but you should still be able to recover in a 72-hour window.

3. TRAIN WHAT I WANT TO DO AT 70
BUILD a physique and LIFESTYLE capable of lasting for the next 30+ years... Strength → Mobility → Balance → Cardiovascular Health.

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com

🔥 These 3 NUTRITION RULES keep me LEAN, STRONG & HEALTHY‼️
Nutrition really doesn’t need to be complicated...

1. BUILD EVERY MEAL AROUND PROTEIN‼️
Build EVERY MEAL around PROTEIN instead of trying to add it later... Beef, eggs, chicken, fish, Greek yogurt...

2. EAT REAL FOOD 9 out of 10 MEALS‼️
Whole foods make controlling calories and getting nutrients a whole lot easier... If it grew, walked, swam or came from the ground, it’s probably good!

3. DON’T DRINK MANY CALORIES
Water. Mineral water. Coffee. Electrolytes. I’d much rather EAT my calories than waste hundreds of them on sports drinks and alcohol

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com

🎙️ WHAT DOES A HEALTHY LIFESTYLE ACTUALLY LOOK LIKE⁉️
Build something HEALTHY that you can repeat for YEARS... You don’t need to overhaul your entire life Monday morning. Build a few fundamentals/pillars and do them CONSISTENTLY.

✅ MAKE IT REALISTIC ... Stop creating routines you can only maintain for two weeks.
✅ RESISTANCE TRAINING ... Build and maintain muscle.
✅ EAT WHOLE FOODS ... Protein, fruits, vegetables, quality fats and minimally processed carbohydrates.
✅ PAY ATTENTION TO FOOD QUALITY ... Cook more of your own food and rely less on refined, heavily processed ingredients.
✅ MOVE EVERY DAY ... Walk. Go Outside. Your workout shouldn’t be your ONLY movement.
✅ SLEEP ROUTINE ... Deep, restorative sleep affects recovery, appetite, performance, and hormones.

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com

🎙️PERFORMANCE TIP → Keep SPEED Training STUPID Simple‼️

Speed training has become WAY too complicated. More cones. More gadgets. More drills. More “sport-specific” exercises that look great on Instagram... But if the goal is to make an athlete FASTER, the structure really isn’t that complicated.

1. FASCIA + ACTIVATION... Fascia allows for better movement quality, injury prevention, while activation allows for the muscles required for SPEED to be engaged.
2. MECHANICS... Skips and bounding teach PPCs (position-posture-contact), knee drive and how to apply force efficiently.
3. ACCELERATION... Develop the ability to create FORCE and project the body forward.
4. AT LENGTH / VELOCITY... Open the athlete up. Develop top-end sprint mechanics, hamstring elasticity and MAX VELOCITY.
5. PUT IT TOGETHER... Acceleration → transition → velocity. Now we’re actually SPRINTING. Length of the SPRINT is dictated by the phase of training you are in.
6. POWER / VELOCITY... Jumps, bounds, Olympics, explosive movements and high-velocity work that support sprint performance.
7. STRENGTH... You need enough FORCE PRODUCTION to move your body FAST.
8. IMBALANCES... Identify the weak links that are limiting mechanics, force production, mobility or durability.

▶️ If the Goal is SPEED… TRAIN SPEED → Watch on YouTube: https://youtu.be/cN79iPs-SZY

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com

🔥 These 3 HABITS continually get me RESULTS‼️
RESULTS are built from what you can REPEAT...

✅ 1. I CREATED A MINIMUM
My minimum is 5 lifts per week. This doesn’t have to be yours, but it works for me. Your rule might be: 20 minutes minimum, 3 days per week.

✅ 2. I attached TRAINING to something I do... My Morning Routine.
Build habits on habits to make behavior automatic:.. Wake up → drink mineral water → meditate... Dinner ends → 10-minute walk.

✅ 3. I NEVER Miss 2x... Ever‼️
One bad meal doesn’t ruin you nor does one missed workout... However, the danger is allowing ONE to become TWO because that forms a new HABIT.

📍 Train SMART. Eat REAL. Get RESULTS.
📧 [email protected]
👉 www.FunctionalMuscleFitness.com
👉 More Coaching Content: www.NoMoreSoftness.com