Function Reforged

Function Reforged Here at Function Reforged our goal is to get you feeling and performing your best!

12/09/2025

🎅🏻 FR ADVENT CALENDAR DAY 8 🎅🏻

Spine Flexion Progressions

OH NO A ROUNDED BACK 😱

Guess what - if you don’t train it then it won’t work when you need it. Start low and slow and progress through these as you feel comfortable!

Give them a go. Tag us. Maybe win a shirt 😎

12/08/2025

A peak into our running programming process! All of our athletes have individual goals, strengths, and areas to grow. FR Coaching is completely individualized.

All running programs are delivered straight to the Final Surge App. Your workout automatically uploads from your watch/ tracking device & your coach will see how everything progresses day to day!

We will have more run coaching openings in the upcoming weeks! DM if interested.

12/08/2025

🎅🏻 FR ADVENT CALENDAR DAY 7 🎅🏻

Half Kneeling Hip Flexor Stretch

Honestly, if you sit all day you should probably do this. The variations are to add a little zest and bang for your buck if you want to get the groin or calf of the front leg involved. This can also help unlock some hip extension for our bench setup, lockouts on deadlifts and squats, and our push off for running.

Try it! Tag us! Maybe win a shirt 👀

12/06/2025

🎅🏻 FR ADVENT CALENDAR DAY 6 🎅🏻

Squat Hold with Rotation

Good for the thoracic spine, hips, and even the ankles. Sit as low as you comfortably can, use one arm for support, rotate up with the opposite arm!

Some great variations from two of the strongest models in the gym: and

Give it a whirl! 2-3 sets of 5-10 reps each way!

Tag us and win a chance at a free shirt!

12/05/2025

🎅🏻 FR ADVENT CALENDAR DAY 5 🎅🏻

Shoulder W’s

Great way to help warm up the shoulder blades, a little with thoracic extension, and open the chest. Lean on the wall, step away, get the back flat, reach up as high as you can without leaving the wall.

Make’em harder by getting on the floor and keeping the arms as high as you can the whole time. Obviously you can add weight if you’re feeling froggy 🐸

Try it. Tag us. Maybe win a shirt 👀

12/04/2025

🎅🏻 FR ADVENT CALENDAR DAY 4 🎅🏻

Half Kneeling Adductor Stretch

Great way to open up the hips and help with some nagging discomfort. Add weight if you really want to get freaky 👀

2-3 sets of 5-10 reps each side with a 5 sec hold should do the trick!

Jump in, tag us, and have a chance at winning a tshirt this holiday!

12/03/2025

🎅🏻 FR ADVENT CALENDAR DAY 3 🎅🏻

Hip 90/90 Progressions

Stiff hips no more!

If you’ve never done these, start with arm assisted. Once those get easier try unassisted. Move through the progressions slowly and with purpose.

Once you can do 2-3 sets of 10-15 reps each leg of the progression you’re on, then I’d say try the next progression.

Join in on the calendar! Tag us, and have a chance to win a t-shirt this holiday season!

12/02/2025

🎅🏻 FR ADVENT CALENDAR DAY 2 🎅🏻

Wall TFL Stretch

Sometimes it’s called an IT band stretch, but you can’t stretch your IT band. It’s a thick piece of connective tissue… I digress.

This can really help with getting flexibility on the outer hips to make things like side bending and crossing midline easier. As always, add weight to spice it up. 1-3 sets of 30-60 seconds.

Do it, tag us, and win a chance for a free t-shirt this holiday!

12/02/2025

🎅🏻 FR ADVENT CALENDAR DAY 1 🎅🏻

Straddle Sit Adductor and Hamstrings Stretch

Great for improving flexibility of the groin and hamstrings muscles.

Try to do 1-3 sets in each position holding 30-60 seconds.

If you’re trying to spice it up, use a weight!

Do it, tag us, and win a chance for a t-shirt this holiday!

We’re sorry…Forgiveness?
11/26/2025

We’re sorry…

Forgiveness?

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Pittsburgh, PA

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