NO GYM, No Equipment, No PROBLEM!!! 7 Rapid Functional Pulse (RFP's) Drills

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No Gym, No Equipment, No Problem!!! Besides usual bodyweight squats, lunges, pushups, hinges, planks, & glute bridges, try these Rapid Functional Pulses (RFP’s). These are actually CRAZY intense as you’re essentially using maximal exertion, maximal effort, & maximal speed the entire set.
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So lets back up & go over RFPs. As the name implies Rapid Functional Pulses, simply take any functional movement pattern & perform rapid functional pulses in the mid range position for 10-20 sec attempting to use maximal speed, max motor control, max effort, max muscle tension, symmetrical movement, neutral spinal alignment, tight core, & max full body tightness from head to toe.

In this vid I’m highlighting 7 drills. However, one of the bonuses of RFPs is that each exercise addresses 2 patterns at once as there are 14 different movement patterns you’re targeting. For instance on the standing bicep curls you’re actually doing bicep curls & tricep extensions similar to an isokinetic machine. However, there’s not just concentric muscle activation occurring as each movement involves both concentric & eccentric muscle actions just like sprinting as your body is not only accelerating & producing force but also decelerating & absorbing force.

Besides producing a massive muscle pump, metabolic stress, and cellular swelling from the necessary occlusion that’s involved from maintaining such high levels of tension during such rapid movements, these also spike the heart rate to near max within seconds causing you to achieve an incredibly effective anaerobic conditioning & HIIT cardio workout. That’s because when it comes to energy expenditure one of the keys is to produce as many repeated contractions as quickly as possible since the excitation contraction coupling process is very metabolically expensive & requires a lot of ATP. In other words these are very fatiguing & burn tons of kcal.

Take 10-20 sec per drill, rest 10-20 sec before next drill, & repeat circuit 2-4x.

And please don’t try this with hip thrusts!


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Reminder Saint Patrick’s Day Sale $100 off my book MOVEMENT REDEFINED with code STPAT at
https://www.advancedhumanperformance.com/movement-redefined


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