!Functional Bodybuilding Training & Nutrition Guide

Before You Begin

Before putting Functional Bodybuilding and Nutrition prescriptions into action, it is always important to asses yourself or clients. Having a firm grasp of where you are starting in your fitness and nutrition journey is going to allow you to choose the right starting place and follow a purposeful progression. We have laid out some very broad concepts in these sample sessions and nutrition tips in order to help you better understand how we prioritize progression. We hope you enjoy the information to follow and start trying this stuff right away. !!!!

Stage One

This guide will take you through a beginner, intermediate, and advanced Functional Bodybuilding workout. In addition we will be highlighting a nutritional tip that is going to be appropriate for the level of training we are at. Just like training, nutrition practices must be built on a foundation of great, yet simple consistent behaviors. The starting tip highlights one of those. !The beginning stages of learning FBB are not only for beginner athletes. It is also for experienced athletes that are learning to retrain their brains to slow down in training and not always think that heavier, faster, and more intense is better. !We are focusing on movements in this first session that are lower skill yet could be scaled up with load for the advanced trainee. Simple for us means moderate ranges of motion, bilateral loaded in most cases, and tempos and rep schemes that demand moderate loads. !

Workout: Stage One !Warm Up - 3 Sets *Focus on control of each movement - move slow and deliberately 6-8 Half Kneeling Single Arm Landmine Press rest 15sec 12 Banded Monster Walks (12 forward/12 backwards) rest 15sec 30sec Side Plank/side rest 90sec !A. Seated Behind the Neck Press; 31X1; 5,5,5,5; rest 2mins* !B1. Incline Dumbbell Bench press; 40X0; 6-8reps; rest 60sec x 3 sets B2. Dumbbell Prone Row; 21X2; 6-8reps; rest 60sec x 3 sets !C. 3 Sets - Not for Time - For Quality 60sec Assault Bike @ moderate pace for you 10 Dumbbell Deadlifts (Heavy for you) 30m Quadruped Crawl (controlled and slow) 12 Ring Push ups Rest 2mins between sets !Nutrition: Stage One !Protein is your friend. Find it at every meal if you wish to #lookgoodmovewell !Protein is the base of support for the functional bodybuilding lifestyle. It is essential that our daily meals be built and based around protein. The FBB bias is for animal based protein sources. Examples include chicken, beef, pork, fish, wild game, eggs, and in some cases dairy. You can experiment with plant based sources if you feel compelled, but our research and experiential evidence points to more success with animal based proteins. !Protein does a number of things for the Functional Bodybuilding athlete:!

• First, it provides the essential building blocks for the rebuilding of lean muscle tissue that you are working hard each time you perform these FBB workouts.

• Second, protein consumed at meals has a slightly higher energy requirement to digest than other macronutrients. This means you burn more calories just trying to digest the protein vs. some simple carbohydrate or fat you may consume.

• Third, protein consumption helps regulate blood sugar levels for hours after digestion. This means that you will have better energy levels and you won't experience as many energy crashes in your day if you are eating protein at all your major meals. !

A daily menu of protein at every meal could look like the following: !Breakfast - 2 Eggs, 2 Slices of Bacon, 1/2 Cup Of Berries, 2 Cups Sauteed Spinach, and 1 Slice of Gluten free toast!Post AM Training - 2 Scoops Revive-Rx Recover + 2 Scoops Revive-Rx Rebuild!Lunch - 4-6oz Grilled Chicken Thighs, 1 Cup of diced Yams, 2-3 Cups of Kale Salad with Olive Oil and Vinegar !Afternoon Snack - 1 Cup Greek Yogurt (full fat), 2 Tbsp Flaxseeds ground, 1/2 Cup Chopped Fruit, 1 Tbsp Almond Butter !Dinner - 4-6oz Pulled Pork, 2 Corn Tortillas, 1/2 avocado, sautéed onions and peppers. !!!!!!!!!!!!!

!Stage Two

As we move from Stage One into a Stage Two workout, here are the key take away points:

!• Introductory FBB movements are ones that allow for maximal control

• Tempo prescriptions should be slow enough that they demand lower loads

• Quality of movement must be the #1 priority in order to lay a foundation later on for speed and intensity

• Protein plays an essential role in the FBB lifestyle and offers a key to managing blood sugar, energy, and recovery!!!

We are now moving from Stage One into slightly more advanced principles in training and nutrition. In order to progress you must begin to show mastery in the motor control of movements. This means your brain understands how to perform the movement without having to think too hard. !For the Stage Two training template, our aim is to highlight a few key concepts:!• Movement selection can begin to add in some less stable surfaces (i.e. rings)

• Tempo prescription will begin to speed up a touch. We are still aiming for control and quality, but with a decrease in tempo we can achieve slightly higher loads

• We now can begin to challenge movement patterns by challenging the brain to adopt slightly different variations of traditional exercise !!Workout: Stage Two !Warm Up - 3 Sets !6 Half Kneeling Arnold Press/arm rest 30sec 12 Lateral Band Walks/direction (hold 2 KB in the front rack position) rest 30sec 30sec Star Plank/side rest 90-120sec !A. Standing Behind the Neck Press; 21X1; 5,5,5,5; rest 2-3mins !B1. Incline Dumbbell Alternating Chest Press; 30X0; 6/arm (12/set); rest 90sec x 3 B2. 3-Point Dumbbell Row (with Theraband around knees to promote glute activation); 21X1; 4-6/arm; rest 90sec x 3 !C. 3 Sets - Increasing Efforts 60sec Row (must increase pace with each set) 8 Dual Kettlebell Deadlifts 6 Dual Kettlebell Cleans

4 Wall Walks 20sec Ring Support Hold rest walk 2mins between sets !Highlights of progression in this workout - compare to Stage One to see the differences. !• We have added instability to several exercises.

• Seated BTN Press --> Standing BTN Press

• Side Plank --> Side Star Plank

• Prone Row --> 3 Point Row!• We have added load to previously unloaded movements

• Monster Band Walks --> Lateral Band Walks with KBs Racked!• We have added movement complexity to exercises by challenging both sides of the

body to work in different patterns and planes

• Half Kneeling Landmine Press --> Half Kneeling Arnold Press

• Incline Dumbbell Bench Press --> Alternating Incline Dumbbell Bench Press!• We have added specific pacing prescriptions around conditioning work

• Previously Not For Time --> Increase pace with each set!As always, you must get in the gym and try these concepts. Observe how your body feels with the progressions. What do you experience to be more difficult and how is your body being challenged in a new way? What feels good and what feels hard? You must learn by doing with Functional Bodybuilding. !Nutrition: Stage Two !We have run into almost zero people that have great physiques and are crushing their movement goals that don't know their way around a kitchen. You don't need to be a 5 star chef, but having a basic foundation in preparing your own food will go a long way to get you the body you want and the performance gains you deserve. Preparing your own food allows you to have more control on what goes in, avoid things you don't want to be eating, and to connect energetically with your food before it goes into your body to nourish you. !

Equipment - You have to have the right tools. Kitchen appliances and cookware that allow for efficiency and storage are essential. Every kitchen should have the following.: !Crock Pot - Easy one pot dishes. Toss in 3 pounds of chicken thighs, 3 pounds of chopped potatoes, 5 carrots chopped, and some poultry seasoning. Turn it on low for 5 hours and you have dinner and lunch for days!!Rice Cooker - Rice is a terrific complex carbohydrate to mix in with your post workout meals. Some rice cookers can keep rice warm and ready to eat for days. Hot rice whenever you need it. !Roasting pans - Batch cooking veggies is a common tip we give our clients. Save yourself some prep and buy pre-cut veggies. Fill up 2-3 roasting pans with veggies and a drizzle of oil, put them in a 350 degree oven until they have browned to your liking, and potentially have veggies for the whole week ready. !Glass Containers - Storing all of this food for the week will need to happen. We prefer glass containers. There are health considerations in that plastic containers over time will break down and we don't want that plastic in our foods. Additionally glass containers will last forever and you won't need to buy news ones every few months. !Having quality food on hand at all times is so important to seeing body composition and performance results. If you find yourself in need of food and you haven't prepared enough, the chances that you will reach for something low quality go up exponentially. Some really effective strategies for staying ahead of this curve are the following Sunday and Wednesday Food Prep - Pick two days of the week that are spaced out like Sunday and Wednesday. Commit to shopping and preparing food for about 2 hours on both days. If you are efficient and have the tools above you can prepare and partition out enough meals to cover lunch and dinner for 3-5 days. !Keep a quality protein powder such as Revive Rx Rebuild nearby and with you in a shaker bottle throughout the day. If you find yourself in a pinch, having a high protein snack like a protein shake can help bridge the gap to your next meal. It beats having a carbohydrate based snack any day of the week.

!Stage Three

In stage two, we saw slight changes to tempo and movement complexity as a way to increase intensity as we moved from beginner to advanced workouts. We also discussed the importance of having the right tools and strategies to win the food preparation game. !Next we’ll introduce some more advancements in training and movement intensity. We want to highlight the following key concepts: !• Adding speed to movements increases intensity.

• Removing rest periods in conditioning pieces adds intensity

• Removing stability by adding unstable surfaces or environments to perform exercises is a key FBB concept for progression. !

Workout: Stage Three !3 Sets for Warm Up: 6 Bottom Up KB Dual Overhead Carry

rest 30sec 12 Contralateral Single Arm Ring Row Hold rest 30sec 30sec Contralateral Glute Bridge Hold rest 90-120sec !A. Behind the Neck Push Press; 31X2; 4,4,4,4; rest 2-3mins !B1. Physio Ball Dumbbell Single Arm Chest Press; 20X0; 4-6/arm; rest 90sec x 3 B2. GHD Prone Row; 20X1; 4-6reps; rest 90sec x 3 !C. 3 Rounds for Time 18/15 Calorie Row 9 Dual Russian KBS 6 Dual KB Cleans 3 Alternating KB Thrusters/arm 6 Strict HSPU 9 Kipping HSPU !Highlights of progression in this workout - please compare to Stage Two to see the differences. !• This week in our warm ups we are introducing several cross body patterns in static

holds. These are effective exercises to activate the neural connections between opposing shoulders and hips

• Contralateral Ring Holds and Glute Bridge Holds!• We have taken the primary strength exercise and added speed in the form of a Push

Press. We are still utilizing control in the form of a slower eccentric tempo and pause at the top.

• BTN Strict Press --> BTN Push Press!• Our B1/B2 exercises have had instability introduced to them this week. Stability or lack

thereof is a useful way to add progression.

• Bench --> Physio ball presses

• Supported Bent Row --> Unsupported Bent row in the form of a GHD prone row

• Our conditioning has had all rest periods removed to intensify the session. With that said we are still utilizing KB complexes and some Strict gymnastics skills to slow down the athlete to ensure control and quality. !!

Nutrition: Stage Three !Timing of carbohydrates in the diet is an advanced topic in nutrition in that it should not be the primary focus, but rather a secondary or tertiary focus. The foundational topics like protein intake and food hygiene must be sorted out first and you must be cooking your own food (food prep) for carbohydrate timing to become your focus. !In Stage One we introduced the notion that protein needs to be consumed at each of your meals. !In Stage Two we dove into food preparation and the idea that if you prepare more of your own food then the more likely you are to have success moving towards your health and fitness goals. !Now we are in Stage Three and we are going to discuss how carbohydrates can be your friend in the nutrition game. Specifically if you are looking to lose fat, and maintain or grow your lean muscle mass, carbohydrates are incredibly important. We also want to remove the guilt associated with carbs a little bit and give you a window to feel good about consuming them. !Carbohydrates of all kinds when consumed turn into sugar in the body. Some do so more rapidly than others. But make no mistake, broccoli becomes sugars just as does the glazed donut. !In a normal healthy body, the response to sugars hitting the blood stream is a surge of Insulin. Insulin helps to get that sugar out of the blood and into tissues. !Insulin is a powerful Anabolic hormone. A building hormone and one that triggers either the synthesis of new materials or storage of energy. !

The key with carbohydrates is to consume them at a time when your body is most sensitive to them. Sensitivity is another way of saying, when the body can most effectively clear the sugar from the blood stream to functional tissue. We are aiming to get sugar into our lean tissue for repair, building, and glycogen storage, as opposed to our fat cells for storage. !Times when our bodies are most sensitive to carbs: !• Morning after a long fast overnight. Your body has depleted your carbohydrate stores in

the form of liver glycogen to maintain blood levels overnight. Some carbs, perhaps in the form of fruit, for breakfast can be processed and stored in the liver. !

• Immediately after training - 20-30mins - the muscle contractions from resistance training wake up the receptors on the muscle cells and make them very receptive to sugars. Simple sugars or fast digesting sugars are best consumed within this window.!

• Two to three hours post training - The post training carb sensitive window can last up to 3 hours after you have done resistance training. This is a great time to incorporate some complex carbs or starches into your meals. The reason something more complex like sweet potatoes or rice might be appropriate here is to ensure a slightly slower digestion time to keep you from experiencing any food cravings or blood sugar crashes. !

Special Notes !Each serving of carbs in your day should be accompanied by protein. Especially in the immediate post workout window, Protein and Carbs combined is ideal. This is why we have created Revive-Rx Recover, which is specially formulated for this window with a 2:1 carb to protein ratio. !Carbs and protein should also be consumed with a fat source in all meals EXCEPT immediately post workout. Keep fats out of that window. Some healthy fat options are grass-fed butter, avocado oil, coconut oil. !!!!

What’s Next

Dive in with our Functional Bodybuilding 101 online course, which will show you how to #lookgoodmovewell by putting the principles of Functional Bodybuilding into action. If you would like to work with a coach one on one in a functional bodybuilding-style program built around your training and nutrition needs or join Awaken Training Series for a 12-week progressive online group program, please visithttps://revival-strength.com. !!!!!!!!!!!!!!!!!!!!!!!!This program is for informational purposes only. Consult a physician before performing this or any exercise

program. It is your responsibility to evaluate your own physical and mental condition and to independently

determine whether to perform, use or adapt any of the information or content in this program. Any exercise

program may result in injury. By voluntarily undertaking any exercise displayed in this document, you assume

the risk of any resulting injury.