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Freaky Friday #13: Ready for Summer

Freaky Friday #13:  Ready for Summer

First Freaky Friday of the New Year, and #13, so it might get a little weird today. Excited to have Summer Franky in the building for this installment of Freaky Friday. I met "Coach Summer" a few years back at Orange Theory here in Fayetteville. If you haven't tried Orange Theory I highly encourage you to give it a shot. It's not just house wives and college girls going thru the motions. I have gone through some really intense, ball-buster workouts there. If you are looking to get lean and in great cardiovascular shape, go check them out. Summer is an absolute beast from a fitness perspective. Not only does she get the best out of her clients, she leads by example in her own workouts. Last year she worked her ass off and won Ms. Arkansas Bikini, and this year she is switching her focus to run a marathon, all while killing it in the weight room. So, to kick off the new year, we invited her over to the CANIS gym and had her write a killer workout. Y'all enjoy and be sure to follow Summer on Instagram @coachsummerlorainefit
-Seth Kaffka, CANIS

Let me introduce myself! My name is Summer Franky. I have a B.S in both Dietetics and Kinesiology for Physical Therapy. I received my personal training certifications through NASM and have been working with clients of all levels for over 8 years now. I am currently the Head Coach at Orangetheory Fitness here in Fayetteville and am extremely pumped to be part of CANIS’s Freaky Friday! So how are we training!?

The bulk of my fitness routine is Functional Training. Like other training programs, functional training is great for the overall health of your body. It helps you build strength, power, and mobility that translates well beyond being under a barbell.

So why Functional Training? For starters, it’s low impact. It’s a great starting point for anyone at any fitness level to try. For newbies starting out with a different workout or fitness style, it can be really hard knowing what is going to work best for your needs, but the functional movement will help to improve all your physical abilities without causing stress to your body and joints.

I’m aware that not everyone that steps into a gym has athletic aspirations, But the same methods used to “look” shredded, feel strong AF, and minimize injuries can all be accomplished through this training style.

The range in the motion of functional exercises are quite large, and you need to start and finish in a position where your muscles are stretched. One of the primary goals of functional movement and training is to offer resistance. Implementing these types of exercises and programs works in boosting your body’s functional strength by increasing overall flexibility and coordination. As your range of motion is enhanced, you’ll find day-to-day activities become easier. Like Hunting ;)

So let's dive into the LIFT!


500m on Rowing Machine or 5 minutes on Assault Bike/Stationary Bike

15 Gorilla Squats
12 Alternating Lunges
3 Rounds

Internal and External Hip Rotations
30 seconds each
2 rounds

The warmup is very straightforward. I like to keep things concise but effective.

So if you have the equipment, 500M on the Rower or 5 mins casually on the Assault Bike followed by 15 gorilla squats and 12 alternating lunges, then repeat the last 2 moves only for 2 more rounds. After that, 2 rounds of 30 seconds each of internal and external hip rotations and you should feel warm and ready to go!

Place your feet a little wider than shoulder width apart, Reach down, keeping your legs as straight as you possibly can until you reach your toes. Bend your knees and drive them out to the side and sit in between them as deep as you can. Hold at the bottom for a few seconds. Drive your elbows out into your knees once at the bottom position and get your chest as big as possible.


Today we are hitting legs with an endurance focus (50-60% max rep)and of course a core blast to wrap it up. This workout style incorporates volume through supersets. The goal is to work back to back with minimal rest to boost muscle recruitment.

Super Set #1
B Stance Squats x 10-12 each leg
Hamstring Glides ( or RDLS) x 12 reps
5 sets

For the squats, align your back foot’s toe with your front foot’s heel, you’ll actually be putting as much of the weight on the front foot while using the back foot like a kickstand. Drop into the squat while keeping hips squared.

The Hamstring Glide setup is to place your arms on the barbell, they simply act as hooks”. From there use your hamstrings by driving through your heel to “pull “you up.

Super Set #2
Russian Deadlift (RDL) x 10 reps
Dumbbell Cossack Squat x 8 reps
5 sets

On the RDL, start with your feet wider than shoulder-width apart and take a big step to the side, like with a side lunge. Shift your bottom back and tilt slightly forwards from the hips. You should feel your glutes activate immediately. Keep your weight through the heels at all times, and imagine spreading the floor outward with your feet.

Perform the Cossack Squat using just your bodyweight first and then once the move is mastered, you can add weight. For those lacking flexibility this can be challenging enough.

Super Set #3
Bulgarian Split Lunge x 10 reps each leg
3 sets

Super Set #4
15 stroke row
10 full thrusters
4 sets

Aim to be consistent with the total distance in the row.

For the thrusters, The goal here is total leg muscle recruitment. Slow but powerful strokes on the rower directly into 10 thrusters. Take 30 to 45 seconds before repeating the round.

30 seconds each exercise followed by 30 seconds rest.

Plank Jacks
Plank Saw
Atomic Mountain Climbers
3 rounds