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 #23 - A Whole Body Move for Gym Rats

Barbell Squat-Curl-Press (Whole Body Functional Neurological Activation) from Live Functional on Vimeo.

This a great time saving move. If you do this move correctly, it works everything.
Corrections to keep track of through the move.

+ Keep weight in the heels/mid-foot, toes are relaxed.
+ Knees stay over the feet, no wobbly knees!
+ Back remains straight, chest up through the entire move. Inhale on the way down, exhale on the way up.
+ During the press, monitor elbow position under the barbells.
+ Watch his hand position, make sure you do it.
+ 2-3 sets 10-20 rep
Start low and keep within a comfortable weight range, your heart rate will increase dramatically, so be prepared. If you want more reps and sets us a single barbell and do it one sided.

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 - Dumbbell Press on Ball with Hip Stabalization

Here is another yoga ball and free weight combo move.  This move will help with correcting poor shoulder and chest movement patterns.  It's also a great move to build hip and leg stability.  Rich O'Neill, a Functional Fitness USA trainer, is the featured training for this exercise.  Enjoy.

Dumbbell Press on Ball with Hip Stabilization from Live Functional on Vimeo.
Another compound move, creates a lot of stabilization in the core. Start with lighter weight until you understand how to set up the move (setup means how you get into the move in order to perform the move). Feel these tensional hot points to better perform the move!

+ Keep hips driving into the ceiling, this will light up the gluts/hamstrings, Abs are engaged and playing along, inhale as the weight goes down, exhale as you press

+ Neck will be resting on the ball, keep the majority of the ball loaded on the shoulder blades, not too much load in neck!

+ This is not a fly, keep the free weights aligned with shoulders, feel shoulders squeezed together and contacting the ball

2-3 sets of 10-20 reps

(start with a lighter weight to understand how to get in and out of the move, then move to a more suitable weight, if you are avid at bench pressing with Free Weights, you will notice adding instability to the sequence makes your normal load much harder, so take it easy!!!) When finished gently place the weight on the ground, no throwing weight, it's bad gym etiquette.

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 #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 #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.

Exercises of the Week #6 and #7 - The Cable Cross Machine Begins

We've been talking to some members about what they want to see in the Exercises of the Week.  It's unanimous, "SHOW US CABLE CROSS EXERCISES."  We like to be functional, so please enjoy the Cable Cross Exercises shown here by Wendy Woods, one of our top functional fitness trainer/practitioner. 

FYI:  All exercises are done on a Free Motion Cable Cross Machine.

Functional Fitness #160 - Scapular Stabilization Short Pull from Live Functional on Vimeo.

Watch the move several times, pay attention to the machine position. If you don't have the Long handles, you can create something similar with about 8 feet of rope and some climbing apparatus.
Things to feel:
+ Weight in heels, slightly bent knees, abs engaged, chest up, head lifted towards sky
+ Inhale, fill chest cavity and diaphragm with pressure, squeeze scapulas onto the back, pull the elbows toward the back, not going beyond what you feel is your back, arms ending at 90 degrees,
+Shoulder blades do not move up and down, they stay on the back
+Pace is slower at first, then when the move feels solid, step of the speed and weight to a 10-15 rep exercise

Seems so simple when you don't have to think about what you are actually doing with your body, hehe.

Functional Fitness #162 - Scapular stabilization-Lower W's from Live Functional on Vimeo.

Must have 2 long handles for this move or a long rope tied to a metal ring. Thicker rope works best, not too huge, you want to be able to wrap each end around each hand. Note the position of the machine arm.

Things to feel/track:
+Weight in heels, knees slightly bent, abs engaged, back is lightly engaged, breath is pressurized and moving, no breath holding, chest up, head is looking up slightly, slight bend in elbows, Shoulder blades stay on back, no slouching
+Breath is inhaling when arms pull down and exhaling when they return to beginning, (yes backwards than normal, you can try both ways, try to feel the difference)
+Weight stack is on 10-15 pounds until you feel the move is solid in your understanding, usually over 5 sets the move becomes integrated into your structure. Still a lighter move, do not go over 35 pounds, unless you are just a massive strong person. 10-20 reps 3 sets Speed can vary on this one, slow is good to start, don't over do the breathing, keep this move slower.

Functional Fitness #165 - Scapular Stabilizing: Short Pec Minor Active Stretch from Live Functional on Vimeo.

You will need a rope set up or the long handles sold by free motion. You can also use a rubber band.

Things to feel:
+Weight is in mid foot to balls of feet, knees slightly bent, abs are on harder, chest up, shoulder blades together on the back, the band is on the inside of the arms, elbows are doing the pushing, will feel shoulder blades being pushed together (feels good), make sure arms are 2-4 inches off the body leaving space between you and the cord/handles. no snapping, nice and squeeasy.
+Breath inhale during the push phase, exhaling during the push
+Can be done in a staggered stance, or with a small step forward
+Weight stack is set to 15 at first, when the move feels comfortable, increase load to a 15 rep set for 3
+You will feel what muscles are doing to work, if you are engaging your mind through your body! Remember don't just exercise, you must pay attention to your joints moving in space! It's fun!

Exercises of the Week #5 - Free Weights, Free Weights, Free Weights

Check back next week, when we release some Cable Cross exercises. We don't want anybody to be intimidated by these machines. If you don't know what a Cable Cross machine is, feel free to explore the website to discover the photo of one. They're fun and help to execute a lot of corrective exercises.

Enjoy the Exercises of the Week.


Functional Fitness #148 Push-up off Dumbell, Twist, and Tri-cep Extension from Live Functional on Vimeo.
A very fun move.  Start with 5 to 10 lbs, make sure you use a dumbell you feel stable on, the smaller the edge the more likely the dumbell will shift.  A round dumbell will be harder to hold still.  If you have wrist pain or shoulder pains, probably not a good move for you.  Video does a good job of showing you the parameters of move.  The key here is shoulder stabilization.

Functional Fitness #142- Standing Tricep Extension from Live Functional on Vimeo.

Things to feel through this exercise
*Keep elbows still and gently reaching towards ceiling
*Not too much swinging into the torso
*Feel weight in middle of foot
*Inhale Hands Down, Exhale Hands Up
*Feel ribs expanding and loading

Functional Fitness #145 - Hammer Bicep Curl into Short Overhead Press from Live Functional on Vimeo.

Things to feel through this exercise:
*Keep shoulder blades on the back, no lifting shoulder blades toward the ears
*Keep the length in spine by reaching top of head toward ceiling, while knees are SLIGHTLY bent
* Breath is a little challenging, shorter breaths out, while keeping the breath lifted and full in the upper rib cage. You want the rib cage full of breath.
*Weight in the middle of feet.

Functional Fitness #140 - Brachio Radialis Curls aka Pronated Curls from Live Functional on Vimeo.

Things to FEEL thru this Exercise:
* Shoulder blades are stabilizing, keep them on your back and not lifting toward ears, also feel them pinch together a little bit.
(This is standard rule for all exercises using arms)
* Turn hands palm facing down 45 degrees off of ground. The knuckles remain in a fixed position. The ensures the burn is felt in the Brachioradialis muscle
* Breath Exhale hands up, Inhale hands down
* Keep spine lengthened reaching top of head up toward ceiling and knees SLIGHTLY bent.