Functional training exercises
Exercises for functional training
Step up and press: Hold a 5-10kg weight or medicine ball to the chest and step up on to a gym bench...•Andrew Leipus
Side plank with abducted kick: In the side plank position, perform repetitions of raising/abduct the top leg 30 degrees without any rotation of the pelvis. Progress by lightly touching the foot in front and behind the body in addition to the abduction•Andrew Leipus
... Perform a small squat then jump up, pressing the weight up above the head and landing in lunge/stride position with soft knees. Hold the end position briefly before returning to the start. Next rep: swap the legs. Do not hyperextend the lower back•Andrew Leipus
Single leg deadlift: Standing on one leg with a "soft knee", keep a neutral lumbar spine and bend forward at the hip. Lower a med ball or dumbbell toward the floor in front of the ankle•Andrew Leipus
Up, up, down, downs: Maintain the plank core position...•Andrew Leipus
Swiss ball dumbbell rows: Stand on one leg, with the same side arm supporting the trunk on the Swiss ball. Extend the opposite leg horizontally. Try to keep the pelvis horizontal, maintain this position and perform a dumbbell row movement•Andrew Leipus
... Drive the opposite knee as high as possible. Progress this by pressing the weight above the head as you step or challenge the core and shoulders further by holding the weight above the head throughout the entire movement•Andrew Leipus
Single leg (side) squats: Perform a single leg squat with the opposite leg extended. Ensure the bending knee follows in the direction of the second toe but doesn't pass in front of the plane of the toes. Lower with control as deep as possible •Andrew Leipus
Walk lunge with overhead med ball rotation: Instead of finishing with the medicine ball in the horizontal plane, the ball finishes up above the shoulder•Andrew Leipus
Single leg overhead rock back: Stand on "back" leg, other hip flexed, arms holding 2-3kg medicine ball above head. Extend arms back behind head, lifting chest, but maintaining neutral lumbar spine...•Andrew Leipus
... But challenge trunk rotation and scapula control by pressing up and lowering down into the push-up position, one arm at a time...•Andrew Leipus
Split squat and press: Start position is with a barbell (or med ball) held in front of the chest...•Andrew Leipus
... thus adding thoracic spine extension and rotation with shoulder elevation•Andrew Leipus
... Flex forward at the hip, maintaining the neutral lumbar spine and press the weight forward. •Andrew Leipus
... Aim to avoid any large postural sway at the trunk/pelvis during the movement•Andrew Leipus