Functional Muscle 3: Lats - Traps - BACK DAY Work Capacity

[@nicoleandjoshbaldwin4228]

I did something like this in my 20s so I could actually move. Took all my workouts from 2 hour heavy to a 30-45min mid-weight workout. I grew and felt way better throughout the day. Great stuff here.

[@nicholasfonti8139]

Bro, with your knowledge, philosophies, and humility far more people should be following you and putting it into practice.

[@marcusfilly]

Thanks so much! Just keep spreading the word out there and it will keep growing!

[@nicholasfonti8139]

@@marcusfilly definitely will do brother!

[@jonathonshaw6688]

Love the philosophy underpinning the format. And I completely agree most people aren't getting enough cardio. I think most people foolishly see cardio as being a weight loss strategy, rather than a way to train their heart and lungs.

[@jeremiahgandy8447]

This page is so underrated

[@marcusfilly]

We appreciate that!

[@Aixynwo]

Hi Marcus! I am binge watching your videos so I just want to drop an appreciation comment :) I got into Crossfit around 2009 and wile I can't honestly say that I've actually trained Crossfit for a decade (slipping into weightlifting and yoga from time to time) I always followed the training and community around it. So so much has happened during the last decade and I think even we who are into it might not realize how much. I partook in the "Wild West Crossfit" back in the early days just smashing workouts left and right without any plan, I tried the "Excel Sheet Crossfit" with 10-12 sessions / week minutely planned. I think you have arrived at a very good point in the development of the functional training and I wish you all success in keeping it up!

[@marcusfilly]

I'm so glad you found the channel. You are just who this was made for. I hope you get a lot of value from this content going forward.

[@brunosoaresrodrigues8957]

Marcus, I'd like to thank you for putting so much good and useful content for free and not even mixing it with some bullshit videos here and there; no, every single video you put out has a truly useful information, no gimmicks, no "6 minutes abs" shit. I look forward to signing your coaching service not only to learn and get in better shape, but also as a way to support your work and give back. Thank you!

[@lucyilly428]

Finally someone speaks sense. Thanks for your refreshing take on training. Liked and followed.

[@marcusfilly]

I appreciate that!

[@germanaguirre4413]

1 yr post shoulder surgery, and getting stronger. This sort of training is crucial if you plan to train for longevity. I’m in my early 40’s and have seen a clear difference incorporating this stuff on a regular basis. Thanks Marcus

[@sallysingh8827]

Hi Marcus. I love watching your workouts. And yes...I do follow your tips. Great stuff. South Africa 🏃‍♀🏋🤸‍♀

[@ordoabchao1257]

This video earned my subscription today. Love the way you explain things and your FBB philosophy is exactly what I'm looking for in my late 30's. Thank you for these Marcus, also happy holidays to you and your family.

[@marcusfilly]

Welcome aboard!

[@justrione]

Thank you very much. Dealing with a knee issue. This is perfect thank you

[@10thmountainvet]

I have back and knee issues from terrible training habits and falls/ injuries across over 20 years in the Army. Found your channel and I’m enjoying exploring everything here. Loved the Gorilla Rows! Wish I had this info while I still had cartilage lol.

[@marcusfilly]

I'm so glad ou found this channel. Keep up the pursuit of pain free fitness1

[@10thmountainvet]

@@marcusfilly will do! The air fryer is getting a great workout too. I’m taking a leap (change) with your advice on calories and protein. Let the journey and experiment begin!

[@robkearns4761]

You are a serious athlete. Nothing short of amazing. You are also a very knowledgeable coach. Thank you for the information. Going to put some of that into my workouts.

[@marcusfilly]

I appreciate that!

[@ryanacheson8732]

Thank you for the content! Love to see form and function.

[@marcusfilly]

More to come!

[@abegg11]

Marcus your videos are great! Congrats! Can you do the ultimate routine for the abs video please! ❤

[@re1ss]

Brilliant video format, really appreciate this!

[@marcusfilly]

Glad you enjoyed it!

[@kbflorida888]

Thank you for all your help!

[@marcusfilly]

You bet!

[@Kyler90]

Great content Man🤙💪

[@marcusfilly]

Glad you think so!

[@blueeyedbull67]

Just completed this workout and it was a beast. Lot's of fun and I think is a good prep workout for the upcoming Murph. Cheers, and thanks again for the content.

[@marcusfilly]

Nice work! Keep me posted on that Murph time!

[@blueeyedbull67]

@@marcusfilly Thanks! Will do.

[@blueeyedbull67]

@@marcusfilly Did the Murph with 20 x 5-10-15. Completed in 44:10. Not bad for a 55 yr old for the 1st time. Next year, I plan to do the Rx version. Thanks for your great training videos.

[@FirstLast-dd9ym]

Your veins have some pretty crazy shoulders Marcus

[@wavewithvayu]

Where can I find a workout plan with all these great exercises including proper cardio (swiming, jogging, etc)? How do you split it?

[@crossmovement_nz]

You’re legend love your work

[@marcusfilly]

Thank you!

[@newjdm]

This is a legit channel “Muscle building format”

[@marcusfilly]

Appreciate it! Click that subscribe button for more ;)

[@newjdm]

@@marcusfilly already done 😎

[@newjdm]

@@marcusfilly found you through Mike at High Intensity Health

[@Angry_Lion]

awesome

[@charlierama8700]

love the headband, where can I find it

[@גיאמהדב]

Thank u

[@MelanieSakowski]

Not sure why, but I feel like this video can be analogous to Biggie’s 10 C commandments😂 maybe for its OG wisdom. Also, thanks for this point: as a Kinesiologist, sometimes I feel like I shouldn’t have any imbalances myself. And that’s a pretty unfair expectation, being human and all. So I greatly appreciate this note❤ 4:03

[@denaryn9265]

What is you added chest into the routine? How would that workout look like?

[@declanparkinson6188]

I love this series, Marcus. I’m doing the chest workout today. This is exactly what I’m looking for. Are you doing a shoulder workout too?

[@marcusfilly]

I haven’t considered making the shoulder one yet but this is the second request so I just might

[@susanpozanc9944]

Is there an alternative for pull ups or does it not matter if a band is assisting the movement 🤔

[@marcusfilly]

Use a band ALL day long!

[@BirdLisa]

What does a full week look like in terms of body part splits? Does that change week to week?

[@marcusfilly]

Typically it is Lower/Upper/Full/Lower/Upper

[@nicholasfonti8139]

Will you continue this series?

[@marcusfilly]

Just 4 episodes at this point. Did you like it?

[@nicholasfonti8139]

@@marcusfilly all 4 were great! Awesome to have an explanation behind the why’s of how the workouts are created and the benefits of all the moving parts. Also, it was great to see what an example of a workout looks like!

[@justinbalint5314]

How many times a week would you do this workout ?

[@marcusfilly]

I would do this once a week, progressively overloading your weight each week.

[@justinbalint5314]

@@marcusfilly thank you for getting back to me , would you recommend this for beginners ?

[@marcusfilly]

Absolutely Just use common sense when picking loads and intensity

[@justinbalint5314]

@@marcusfilly thank you for getting back to me. I have one more question if you don’t mind regarding pull ups, if I don’t have a lat pull down how many times a week do you think I should do pull ups to see muscle gains some people say two times a week some people say three times a week what would you recommend on pull ups?

[@erickhoustonian]

I love your routine, I just feel volume is too high for general people specially after 40!

[@marcusfilly]

The program and routine That I use is simply based in principles. You can adjust the volume up and down as needed for your training experience.

[@erickhoustonian]

@@marcusfilly Thanks for clarification Marcus

[@fainakleitman6856]

I promised myself I will not comment when relaxed and had few whiskey.... but realy I gave this workout to my client today.. it did absolutely nothing... 🙅‍♀️ I had to add more.. goodbye 👋

[@marcusfilly]

That's alright. Some people need to do more and some people need to do less

[@charlieannunziata4535]

@@marcusfilly great answer. I wonder how many Rounds they completed in 20 min?

[@fainakleitman6856]

I actually prefer the crossfiter workout in background of your gym.🏋‍♀️🏋‍♀️🤸‍♀️. I don't like thouse catlebell gorilla things 😕