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 #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.