Exercises of the Week #30 - Yoga Ball and Abs Exercise #4

Opposite Arm Leg Extensions on Ball from Live Functional on Vimeo.

Back Stabilization

+ Center the ball on your center around the belly button, as you lift the arm/leg you will feel the pressure increase in the abdomen area, this will increase likelihood of a gaseous procurement, just a friendly warning.

+ Keep head still, looking at the ground, not in front of you.

+ Try as hard as you can to stay still on the ball, this is hard, you will have to hold your body against the ball rolling you around. For a simpler start, begin with the legs first, then add the arm to the appropriate leg.

+Pace is slow and deliberate.
2-3 sets of 12-20 reps should take about 3-5 min

Exercises of the Week #29 - Yoga Ball and Ab Exercise #3

Straight Legged Hip Ups from Live Functional on Vimeo.

Core and Back Stability

+ Feel shoulder blades connect into the ground, keep spine as straight as possible, do not loose the integrity of the spine.

+ As you press your feet into the ball, feel the hips leave the ground without any vertebra of the spine shifting, this takes a ton of attention.

+ Squeeze the butt to full hip extension and hold of 2 seconds at the top, now slowly reach the butt toward the ground, do not just flop down.

2-3 sets 10-15 reps exhale as push, inhale as you go down PAY ATTENTION TO YOUR BODY

Exercises of the Week #26 - Yoga Ball and Ab Exercise #1

Quad Curls integrated Ab Stabilzation from Live Functional on Vimeo.
If you can do a push up you can do this, and you will feel a completely different relationship between your abs, hips and quads.

+ Set it up like the video, and go for it. You will perform this exercise about 4 sets before it unfolds in your structure, so be patient and attentive.

+ Pace is faster, no snapping, keep motion perpetual and smooth

2-3 sets of 15-20 reps This move will get the attention of those around you, so be prepared to let other gym goers know where the good moves are at. Thanks

Exercises of the Week #25 - Overhead Press with Weight

This move is good for the back, shoulders, and arms. Enjoy.

Standing Over Head Press from Live Functional on Vimeo.

Done with barbells ups the level of hardness

Things to feel: Knees slightly bent, feel the heels more than the toes, no swaying, spine is straight, chest is lifted. The move is awesome!

+ Abs are full and tight, inhale on the way down and exhale on the way up,

+ Bar doesn't drop below the chin!!!

+ Elbows do not lock out, ever!!!! The move will feel short in length, that is fine, the range is short for biomechanical efficiency

+Watch out for the head and nose on the way down, the head will back out of the way, keep chin tucked, no looking up.

2-3 sets of 15-20 rep

Exercises of the Week #24 - Another Full Body Move with Free Weights

Dumbell Squat to Overhead Swing (kettleball optional, not needed) from Live Functional on Vimeo.

If you can't afford a kettle ball you are better off, you can do everything with barbell, and here is an example. As with all of our movement corrections, DO THEM, FEEL THEM, THEY MAKE A DIFFERENCE you can feel.

+ Firmly holding one side of a barbell, swing the load overhead, do not let go, you gym neighbor will not like you if that weight flies around.
+ Feet are slightly turned out and knees are facing the direction you knees are facing, knees should not dive in AT ALL, they remain over the feet.
+ Inhale down, exhale over head. Keep shoulders down on back, no shoulder earrings!!

2-4 sets 10-20 reps (depending on load)

Start with a 15 lb weight until you get the swing of it, then move on, most folks do not need to go over 30 lbs, if you do, do not swing over the head, just up to chin and keep your abs full of medium pressure, and keep breathing.

Exercises of the Week #22 - How to Make a Workout From the Blog

Okay, choose 7 exercises that fit into what you want to workout or correct in your body. Most of the exercises are tagged with a problem area of the body: shoulder, leg, lower back. The exercises can help correct poor movement patterns in these areas if it is done over 3-4 weeks.

Do these 7 exercises as a circuit. Do 3 sets of each exercise. This should be a 45 minute to an hour workout depending on the pace. Enjoy the exercises.

Exercises of the Week #21 - A Deep Leg Stretch

This week we promised some of our members to post an exercise that could be done with an arm/wrist injury. So we came up with a deep leg stretch using the yoga ball. Enjoy.

Big Quad Stretch on Ball from Live Functional on Vimeo.

Seems simple, be sure to add these tensional components to maximize efficacy of this stretch.

+Keep the abs engaged into the hip, gently squeeze the butt muscles of the stretching leg, you will feel a deeper more accurate stretch. Add these tensional elements slowly and smoothly, no jerking your body around.

+Knee does not cross the toes!

+for added depth, rotate the femur gently right to left no more than 5 degrees either way, it will feel like your knee cap is pivoting on the ground, so be sure to use a mat or a rolled up towel to add some cushion.

Each side hold for 1 minute, breathing slowly, deepen the stretch by driving hips forward, do not push, this stretch is good for everyone!

Exercises of the Week #20 - Another Full Body move with Free Weights and Yoga Ball

Some of our favorite functional fitness moves use the yoga ball and free weights. Here is one that focuses on strengthening the back, the abs, and working those troublesome triceps.

Tricep extension with abdominal stabilization/back stabilization from Live Functional on Vimeo.
This is a fresh tricep move, substitute the bench with the ball and get twice the workout.

Things to pay attention to in the video:

+ elbow position in the air, notice how much they don't move

+ shoulder blade position, notice where they are on the ball, and how much they don't move

+ hip position, notice where they are in space and how much they don't move

+ knee position, notice there position over the feet and how much they don't move. 

2-3 sets of 15-20 reps

Exercises of the Week #19 - An Advanced Leg, Arm, and Shoulder Move

Here is a full body move for the avid exerciser.  Happy Holidays!

Compound Static lunge/shoulder flexion. (advanced) from Live Functional on Vimeo.
If you have shoulder injuries prior to this exercise, you probably know if your shoulder can take the load and range. Please consider the current state of your shoulders and knees before attempting new unfamiliar exercise.

Things to avoid in this exercise:

+ knees do not wobble side to side, back remains strong and straight, shoulder blades stay on back and do not pull the spine into flexion at all.

+ start with low weight (5 lbs) at first, make sure the feet are properly spaced to allow for proper knee flexion, knee never dives beyond the beginning of toes. Keep range small at first, until the timing becomes clear and your body does the move with integrity and smoothness.

2-3 sets of 10-20 reps. Compound moves are multi-joint and multi-planed motions that require a great deal of awareness and can be very fun. You don't even need weights for this move, your arms generally are heavy enough to provide ample load, not to mention the addition of speed. Hehe

Things to avoid in this exercise:

+ knees do not wobble side to side, back remains strong and straight, shoulder blades stay on back and do not pull the spine into flexion at all.

+ start with low weight (5 lbs) at first, make sure the feet are properly spaced to allow for proper knee flexion, knee never dives beyond the beginning of toes.  Keep range small at first, until the timing becomes clear and your body does the move with integrity and smoothness. 

Exercises of the Week #18 - A Yoga Ball and Free Weight Combo

Single Arm Row on Stability Ball (Back Stabilization/ Ab Stabilization/ Shoulder Stabilization) from Live Functional on Vimeo.

Great move for all shoulders! Things to pay attention to.

+ Spine is straight, low back is extended meaning refer to video, butt is sticking out, weight in heals, shoulder blades are engaged on the back pinched together

+ elbow range never goes beyond the back, meaning back of arm ends at parallel with the back, there is a little bit of load in the arm on the ball for balance.

+ If you can feel the abs engaged through the move, you are in great shape, if you feel the back hurting, you need to feel the abs firing harder and check your back position, refer to video.

2-3 sets of 10-15 reps ( the load of this move will quickly increase due to using big muscle groups, start around 15-20 lbs until you can keep loaded shoulder blade on back, then go to a weight that pushes you.

Exercises of the Week #17 - An advanced full body move

This week's move is full body with freeweights. Enjoy.

Please leave a comment and let us know what types of corrective exercises you need to help fix you. Next week, we'll post the exercise for the top comment.

Seated Overhead Press on Bench (Ab stabilization/Back Stabilization, Shoulder Power) from Live Functional on Vimeo.

Big move, watch this move carefully before doing, can be done with dumbells as well. If you have shoulder problems, this is not a beginning exercise for you. Shoulder pain means you are limited until you understand how that pain can be supported and healed!

+ Abs remain active through entire move, chest is lifted, shoulders are on the back, elbows and shoulders feel the squeeze, feel the weight drive your butt bones into the bench, low back is on strong

+Inhale as weight comes down, exhale as weight is pressed overhead, elbows never lock when over head and the weight never goes below the chin

2-3 sets of 10-15 reps (start lighter at first just to get the move understood, then push for fatigue with more reasonably challenging weight)

Exercises of the Week #16 - Free Weights and Yoga Ball Exercise Combo

Here is another corrective exercise for the holidays. Triceps, Triceps, Triceps. Enjoy.

Tricep Extensions on bench (gym name "skull crushers") from Live Functional on Vimeo.

pretty simple move, here's how to make it real juicy!

+ Keep elbows held at a slight angle over your head and don't let them move, the pivot of the weight must be still!

+ You will feel the abs engage/stabilize as you extend and flex the elbow over your skull, weights will be at the side of the head, be careful so that the weight does not land on your head, go slow until you feel the flight path of the weight, then take off!

+Inhale as the weight lands over head, and exhale with pressure as you press weight to beginning position.

2-3 sets of 10-20 reps (10 lbs to start and then find the weight that pushes fatigue)

Exercises of the Week #15 - Level 2 of Holiday Exercises on the Yoga Ball

This exercises builds on the strengthening and stabilizing of last weeks exercise. For gym rats and avid exercises, this exercise will be a fun addition to workouts.

Good move for the gym with out a free motion cable cross, great for at the at-home gym. Simple to execute, and effective.

+ Ball on abs, back is active in slight extension, notice how no part of back is over contracting, very important. There is no bouncing, only a controlled quality of motion. No snapping speedy contractions.

+ Legs are softly bent, not completely straight.

+ Starting with light weight (5-10lbs) to get the feeling of the entire exercise, feel shoulder blades connect with tension to the tension holding the spine together

+ Bend the elbow slightly and squeeze the arms up towards the ceiling, notice the pace of exercise and mimic.

2-3 sets of 10-15 rep weight. You will feel what muscles it works, hehe..

Exercises of the Week #14 - Holiday Exercise on the Yoga Ball

This week we're going to be switching to the Yoga Ball or Fitness Ball fitness ball exercises. This exercise focuses on correcting, stabilizing, and strengthening the low and mid Back. It also works the abs.

+ Pay attention to the range here, the idea is to not go as far as your back can take it. (farther is rarely better and often leads to injury) Range should be comfortable and smooth, no speedy snapping.

+ Feel shoulder blades on the back, not migrating up into the neck or head. Should feel like the blades are leading the back into extension.

+ 2-3 sets of 10-15 reps. This is a basic back strengthening move, when done properly. Not exciting, but effective. Also is a great back warm up.

Exercises of the Week #13 - Another Shouler/Arm/Ab Cable Exercise

Enjoy this move. We've given you both sides of the corrective exercise to see how it integrates the shoulder, arm, and abs.

The Free motion Cable cross is by far the most advanced piece of equipment on the market! It's smooth and fast, no jerkiness. And it allows your body to move freely.

Things to feel:

+Chest up facing the cable, weight is mostly in front leg, hip square to cable, Rotation comes mostly from torso, no knee moving, knees stay in postion under hips

+Keep shoulder blades on the back, elbow is held away from the body at a 45 degree angle, wrist held straight, unloaded arm swings countered to loaded arm

+Weight is more than you would think 20-45 to start, can get up to 85 lbs. Make sure to control the weight, don't let it snap you back on the return. 3 sets each arm.

+This is considered a back exercise, but so much more is happening.

Exercises of the Week #12 - Two Shoulder Exercises on the Cable Cross

Here are two more shoulder exercises to be done on the Cable Cross. Enjoy and do with caution.

Very fun move, heavier move, a fast move. Notice placement of arms, feels so good!!

Things to feel:

+Keep chest up, weight in heels, lean weight back using load to balance, eyes are gazing over machine, shoulder blades are together and down on back, elbows drive the weight, keep wrists straight

+Load can be higher, at least 35 to start, can go as high as 100 lbs. Remember to control the weight, don't let it pull you off your balance point. 3 sets of 10-20 reps

Things to feel:

+Chest is lifted, keeping shoulder blades engaged and connected to the back, abs full and moderately contracted, feet are stable on the ground, knees slightly bent staying directly over the feet, Hips are softly bent.

+Something specific to watch out for, the shoulder's should stay down, there should be no migration of shoulder blades to ear level! The weight should be pinning the Shoulder blades onto the back, elbows doing the pushing!

+Hands never drop below the jaw! No snapping the arms through endpoint, elbows do not lock out!

+Pace should start slower, inhaling on the down and exhaling on the push

+Starting weight is 10-20 lbs for 2-3 sets of 15-20 reps. For more challenge you can increase the resistance to a 10 rep weight, Do Not Loose the Attention to Form! Feel the entire body screaming with tension and pressure.

Exercises of the Week #11 - One Full Body Move

Enjoy one corrective exercise used by Functional Fitness USA trainers. This exercise will help with correcting the specific parts of the body as listed in the description. Enjoy the movement.

Functional Fitness #183 - Shoulder/Back/Torso/Hips Integration: Single Arm Alternating Overhead Press with Obvious Weight Shift from Live Functional on Vimeo.

Things to Feel:

+Chest open, shoulder blades connected and stable, feet are slightly turned out, knees slightly bent, hips slightly bent, abs are contracted but allow movement.
+Anytime an exercise is divided into alternating segments, it becomes exponentially more complicated.
+Keep the range of arms shorter and don't snap the elbows, squeeze the resistance through the bone.
+We consider this move advanced, if you pay attention to how big the move is, you will feel it.
+Start with 10-15 lbs on cable cross until you understand the components of the move, especially the weight shifting aspect. Move the weight up when you are warm. 2-3 sets of 15-25, depending on enjoyment levels, hehe
+A hint to this move: when your abs start to burn you are on to the deeper purpose of this move, it may take you over 70 sets to feel it so be patient and pay attention.

Exercises of the Week #10 - A Cable Cross Move for the Shoulder Blades

This weeks exercises are corrective exercises for the shoulder and the scapula, the shoulder blade. Enjoy one of our top trainers and movement specialists, Wendy Woods, as she executes the moves with precision.

Functional Fitness #173 - Shoulder Stabilizing: Static Squat Lat Pull Down from Live Functional on Vimeo.

Notice the position of cable cross arms (notch 1,2,3 or 4) Facing the machine.

Things to feel:

+Weight in mid foot to heels, butt is reaching away from machine, knees over the feet, Chest is up, abs are engaged, Head is looking down towards bottom of machine, no looking up, drive the elbows toward the butt keeping the chest open, do not bring elbows in front of you, wrists stay straight, no wrist straining!
+Breath: Exhale on the down pull, inhale during return
+Weight Stack: start around 30+/- lbs. Heavy Maximum is a 7 rep weight, meaning it takes at least 7 reps to reach fatigue. 3 sets
(general rule, do not do this move on a heavy chest day, this move is a part of heavy back day)

Exercises of the Week #9 - Cable Cross Moves for the Computer Jockies

These two exercises are for anything shoulder and upper back. These are often used to realign shoulder position due to a career of working at a desk and computer. These are great upper body tension relievers. As the blogger, I do these moves during every work out. ENOY!

Functional Fitness #170 - Easy Bicep Curl from Live Functional on Vimeo.

Notice position of the Cable Cross Arms, single handle on each arm.

+Weight in Heels to mid-foot, knees slightly bent, abs engaged, chest up, shoulder blades back, squeeze palms towards your ears, biceps will light up, bring da fire, hehe

10-15 lbs is a good start weight if you are new,
15-20 if you want more challenge
25-50 if you want more (increase slow, no hurry to get huge)

Functional Fitness #172 - Scapula Stabilizing: Upper W's from Live Functional on Vimeo.

Notice position of the cable cross arms.

Things to Feel:

+Weight in mid foot to heels, knees slightly bent, butt is leaning slightly away from machine, chest up, abs engaged, arms are holding a slight angle, elbows should be holding the angle, push through knuckles, feel fingers wrapping around the handle
+Breath: Inhale on the push, exhale on the return (it will feel weird, keep at it, your lungs will thank you on the third set)
+Weight Stack starts easy 10 lbs. The upper limit of this exercise is around 35 lbs. The muscle groups on this exercise are smaller, so start slow. 10-15 reps for 2-3 sets

Exercises of the Week #8 - More Cable Cross

We really love the cable cross machines at Functional Fitness. Here are some more exercises. Remember all exercises of the week are corrective in nature if you do them correctly.

There is nothing better than having a personal trainer to help you through a workout. Hopefully, the exercises of the week are the next best thing for incorporating corrective exercises into your workouts.


Functional Fitness #167 - Scapular Stabilizing: Standing Overhead tricep from Live Functional on Vimeo.
Need to have the long handles, or the rope with two ends, it's black usually hanging on the wall or this single cable free motions. Notice position of free motion arm.

Things to Feel:
+Weight in mid foot, knees slightly bent, abs are engaged not sucking in, but more round and tight, Elbows stay in one place as they bend through the move, feel the pressure of resistance through your entire torso. engage wrists pointing the handles toward the ceiling, no lazy hands, legs are parallel, no swaying, no slouching!
+Breath: Inhale as the hands are lowered and exhale through push phase
+Weight Stack is set to 15-20 for the 1st set then you can move up, you probably won't be able to do more than 80 lbs. on this move, the angle is pretty hard on the tricep 15-20 reps for 3 sets

Functional Fitness #168 - Advanced Torso Stabilizing: Sweeping Weight Shift from Live Functional on Vimeo.

Use a single handle on this one, watch this move very carefully, it's deceiving.

Things to feel:
+Hands stay centered in front of chest, meaning arms do not move, they are static and hold the position
+Shoulder blades do not move, they stay on the back, which means chest up and abs engaged
+Rib cage stays over hips!
+Weight shifts from one leg to the next as the move your hips from over 1 foot to the other, knees stay in alignment over the feet, no wobbly knees
+This move looks easy, it is not, because you have to track your position the whole time, no heavy weights, this move is about neurology and feeling, smaller is better.

Enjoy these exercises in your workouts.