FUNCTIONAL STRENGTH TRAINING: INTERMEDIATE
Train 2 - 3 times per week; Begin with the warm-up. End with cool-down period of 5 - 10 minutes followed by flexibility exercises. Choose a weight or resistance where the last rep is challenging.

Exercises
Standing Medicine Ball throws: 20 each of Forehands, Backhands and Overhead Throws with a Bounce
   
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Floor Push-ups or Push-ups on low unstable surface 2 - 3 x 10 - 12 Unstable surface
2. Bench Jumps (Alternating or 1 Leg) 2 - 3 x 24 (alternating) or 12 (each leg) Dumbbell or Powerball
3. Walkovers 2 - 3 x 12  
4. Dynamic Box Squat 2 - 3 x 10 - 12 Dumbbell or Powerball
 
Perform 1 set of #1 - #4, then repeat once or twice so that upper and lower body exercises are alternating (Repeat for subsequent groups)
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. 1 Arm Dumbbell Bench Press 2 - 3 x 10 - 12 Stretch Cord or Cable
2. Dynamic Lunges 2 - 3 x 6 each direction Dumbbell or Powerball
3. Standing 1 Arm Row with Rotation 2 - 3 x 8 - 12 Stretch Cord or Cable
4. 1 Leg Squat or Dynamic Box Squat 2 - 3 x 8 - 12 Dumbbell or Powerball
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Standing 1 Arm Inverted Flyes 2 - 3 x 8 - 12 Stretch Cord, Cable, Dumbbell or Powerball
2. Stagger Squat 2 - 3 x 8 each leg forward Dumbbell or Powerball
3. Standing Cross-Over Upright Rows 2 - 3 x 8 - 12 Stretch Cord, Cable or Dumbbell
4. Dynamic Calf Raises 2 - 3 x 8 - 12 each leg Stretch Cord, Cable or Dumbbell
 
Stretching / Flexibility Exercises