Functional Movement Training

Train the way the body was intended to move.

SQUAT

The best all-around exercise for any program. It targets all the muscles in your lower body and activates your core. Learn to master the correct technique using your own body weight, then gradually progress to heavy weights.*

Body-Weight Squat

1. Stand tall with your feet shoulder-width apart.

2. Brace your core, keep your lower back naturally arched, and hold arms straight out front at shoulder level.

4. Do not let your lower back round.

5. Pushing your hips back, bend your knees and slowly lower your body as low as possible.

6. Pause, then push yourself back up to the standing position.

Key: Keep your weight on your heels throughout the workout and avoid excessive forward lean.

LUNGE

A lower body exercise that targets your quadriceps, glutes, hamstrings, calves and core muscles. Learn to master the correct technique using your own body weight, then gradually progress to using dumbbells and the barbell.*

Body-Weight Lunge

1. Stand tall with your feet hip-width apart.

2. Brace your core, chest up, shoulders back.

3. Step forward with your left leg and lower your body slowly until knee is at least 90 degrees.

4. Pause, then push yourself back up quickly to the standing position.

5. Repeat with right leg.

Key: Keep torso upright through the workout, go down and do not move forward when lunging making sure your rear knee nearly touches the floor, and do not let your knees pass your toes.

Arm Placements: You can cross your arms in front of your chest, place your arms on your hips or behind your ears.

DEADLIFT

A total body exercise that is hands down among the best you can ever do. It targets the muscles in your lower and upper body working together in synergy, and activates your core, quadriceps, back and shoulders muscles. Learn to master the correct technique using dumbbells before advancing to the barbell.*

DumbBell Deadlift

1. Set dumbbells on the floor in front of you.

2. Bend at your hips and knees, using a overhand grip grab the dumbbells, keeping your arms straight.

3. Stand up with the dumbbells, as you rise up pull your torso back and up, keeping your chest up, thrust your hips forward, and squeeze glutes.

4. Make sure your lower back is slightly arched and does not round.

5. Lower dumbbells to the floor to the point where your lower back remains slightly arched and stop.

6. Repeat.

Key: Keep your core engaged throughout and keep the dumbbells close to your shin.*

*Statements based on my professional opinion