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Essential functional exercise routine

By October 24, 2016 No Comments

7 Essential functional exercises.

Phased progression through levels of difficulty

Minimum 6, maximum 10 repetitions, once you can make 10 move to next progression.

Targeted Benefits:

  • Improve body alignment
  • Improve functional strength and energy transfer
  • Improve run, bike and swim form

Key Points:

  • Don’t rush rep, 1 second per rep at fastest
  • Set and engage target muscles before starting each exercise
  • Breath deeply and evenly

Warm-up with low resistance rowing machine if available, alternatively easy run or gym bike (low intensity)

  • Pushup progression
  • Pull up progression
  • Squat progression
  • Plank progression
  • Kettlebell swing
  • Single leg deadlift
  • Single leg squat

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