it doesn’t matter whether you’re a pro
athlete are just a beginner because
functional training is for everyone hi
I’m Veronica watchmojo.com and today the
team at xfit have a workout that will
tone tighten and sculpt the entire body
so can you tell us what is functional
training main concepts of functional
training involved moving the body and
controlling one’s body while moving in
different directions and in different
things what are the components of a
functional exercise program there’s the
aspect of support versus more or less
there’s also stability more or less mean
are you on something solid or are you
are you on something shaky as well as
there is a complexity or or intricacies
some exercises may have one movement or
one direction to work in whereas other
exercises may have more than one
movement or direction maybe two limbs
doing something opposing or different
now is this specific for athletes or
anyone can do this type of training it’s
the type of training that applies to
anyone across the board well thank you
very much do you think you can show some
of the moves now yes certainly let’s get
to the good stuff alright so the first
move that will do is to have Deb go line
on a ball and perform core work in a
rotation direction so this is a stage 1
or level one focusing on doing rotation
of the body can add a resistance to
between our hands can also change the
speed of the ball in the lowering phase
and the rising phase can also focus on
acceleration and stopping right at the
top next step is going to be having Deb
go to the cable stack and perform
exercises for the core in a rotation
direction with added elements to make it
more difficult she’s taking the support
all on her own so she has to control her
body through the moving in rotation here
is a single plane rotating sideways
we’re going to add more movements to
make it be a little more challenging so
they’re just doing a shift towards the
source and then shift away from the
source so now we have two movements
happening at the same time there’s a
shift and there’s a rotation make
another adjustment bringing the source a
bit lower
and now we’re going to add another
direction of movement to make it one
step higher still you’re gonna start low
and close to the source and finish high
in a way so she has the shift she has
the rotate plus she has a movement from
low to high now we’ll go over and get
some push-ups going on we’ll have Deb go
from easier to more difficult and
getting even more difficult after that
so he or she’s supporting her own body
weight but through her knees shorter
body height makes it less difficult then
if she’s on her toes push up from toes
more difficult push-ups do a work the
pushing muscles of the body which are
chaste front shoulders triceps so
there’s also a lot of stabilizing that
has to go on in the shoulders in the
core as well alternating one foot at a
time push up it was down one up with one
foot in the air switches down and up
with another foot in the air so does
this create difficulty now she’s less
stable think of it as a table that only
has three legs that table is a little
more wobbly so she’s got to use the
stabilizer muscles of your whole body to
keep the form accurate and good so here
now adding difficulty of resistance to
the push-up to make it a little more
difficult and now we can add another
level to the exercise to make it more
difficult and add another upper body
component which would be a one arm pull
she’s pulling a rope with a weight
attached to the end she has the
difficulty of stabilizing that with only
one hand and a rowing with the other so
there you have it a few examples of
functional training what one for
performing exercises core in a rotation
direction and one for performing push up
with core stabilizing and help
athlete are just a beginner because
functional training is for everyone hi
I’m Veronica watchmojo.com and today the
team at xfit have a workout that will
tone tighten and sculpt the entire body
so can you tell us what is functional
training main concepts of functional
training involved moving the body and
controlling one’s body while moving in
different directions and in different
things what are the components of a
functional exercise program there’s the
aspect of support versus more or less
there’s also stability more or less mean
are you on something solid or are you
are you on something shaky as well as
there is a complexity or or intricacies
some exercises may have one movement or
one direction to work in whereas other
exercises may have more than one
movement or direction maybe two limbs
doing something opposing or different
now is this specific for athletes or
anyone can do this type of training it’s
the type of training that applies to
anyone across the board well thank you
very much do you think you can show some
of the moves now yes certainly let’s get
to the good stuff alright so the first
move that will do is to have Deb go line
on a ball and perform core work in a
rotation direction so this is a stage 1
or level one focusing on doing rotation
of the body can add a resistance to
between our hands can also change the
speed of the ball in the lowering phase
and the rising phase can also focus on
acceleration and stopping right at the
top next step is going to be having Deb
go to the cable stack and perform
exercises for the core in a rotation
direction with added elements to make it
more difficult she’s taking the support
all on her own so she has to control her
body through the moving in rotation here
is a single plane rotating sideways
we’re going to add more movements to
make it be a little more challenging so
they’re just doing a shift towards the
source and then shift away from the
source so now we have two movements
happening at the same time there’s a
shift and there’s a rotation make
another adjustment bringing the source a
bit lower
and now we’re going to add another
direction of movement to make it one
step higher still you’re gonna start low
and close to the source and finish high
in a way so she has the shift she has
the rotate plus she has a movement from
low to high now we’ll go over and get
some push-ups going on we’ll have Deb go
from easier to more difficult and
getting even more difficult after that
so he or she’s supporting her own body
weight but through her knees shorter
body height makes it less difficult then
if she’s on her toes push up from toes
more difficult push-ups do a work the
pushing muscles of the body which are
chaste front shoulders triceps so
there’s also a lot of stabilizing that
has to go on in the shoulders in the
core as well alternating one foot at a
time push up it was down one up with one
foot in the air switches down and up
with another foot in the air so does
this create difficulty now she’s less
stable think of it as a table that only
has three legs that table is a little
more wobbly so she’s got to use the
stabilizer muscles of your whole body to
keep the form accurate and good so here
now adding difficulty of resistance to
the push-up to make it a little more
difficult and now we can add another
level to the exercise to make it more
difficult and add another upper body
component which would be a one arm pull
she’s pulling a rope with a weight
attached to the end she has the
difficulty of stabilizing that with only
one hand and a rowing with the other so
there you have it a few examples of
functional training what one for
performing exercises core in a rotation
direction and one for performing push up
with core stabilizing and help
Please follow and like us: