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 #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 #1 - Yoga Ball in Action - 3 Corrective Exercises

Let's Get Integrated...Full Body Integration With Every Move...These exercises come from the Functional Fitness Archive of over 400 exercises.

Enjoy the exercises and the brief instructions on how to do them.

Functional Fitness #9 - Body Ball Roll from Live Functional on Vimeo.

This move is very complicated! Take it slow and be sure to do it in an open area where you won't fall on anything! This move is for proprioceptive agility and balance while moving through multiple planes of motion. Good for wrestlers, grapplers, any ground based martial artists, those seeking to build more awareness in a more horizontal rotational environment. Go slowly until you feel the rhythm of the move! This motion addresses hip mobility and hip stabilization, on top of abdominal stabilization. Be sure to have one leg loaded before bringing other one through!

Functional Fitness #14 - Bicep Curl on Ball from Live Functional on Vimeo.

Knees at 90 degree angle, heels on ground. Chest is lifted and abs are full of contraction. Shoulders are kept still and top of head is lifted towards ceiling. Keep elbows reaching toward the ground as you squeeze weight through a basic curl, elbow flexion. The ball doesn't move during this exercise, no fidgeting or momentum. Internally you will feel as if abs are rolling tension around the abdomen, a very good sensation! For more bicep swell, feel more pressure move through the outside part of hand, pinky finger side as you rotate the weight to palms facing up.

Functional Fitness #27 - Lower Back Extension from Live Functional on Vimeo.

Belly button on ball, toes on ground, chin tucked, looking at the ground not up. Imagine being pulled up from the shoulder blades and back off neck, keeping motion small and not exaggerated, no thrusting, squeezing the muscles. Inhale during contraction and exhale on the way down. Pace is slow! Do not force, FEEL the depth of motion!

The Functional Fitness Video Collection and Growing

We're launching some new initiatives at Functional Fitness USA and the core of it is video.  Check out our videos and learn from our trainers.  More corrective movements are on the way.

Concept Introduction


Trainers and Techniques


Corrective Movement Analysis



Client Testimonials

Functional Fitness- A New Buzz Word by Web MD

Thank you Web MD for supporting Functional Fitness USA with an article about the changing face of
health and fitness strategies.  Paul Chek, one of the top pioneers in this field is the main source in the article.

Web MD Article - Working Out for Real Life Functions

Enjoy the article and evolution of what it means to be truly fit.

Check out the Live Functional YouTube Channel

Hello all,

Here is brief preview of what Functional Fitness USA is all about.  Check out the YouTube Channel.

Live Functional YouTube Channel

Keep checking back as we start to post our video of the corrective exercise of the week.
Here are some of photos of corrective exercises to keep you guessing what videos we're going to release for you integrated work out pleasures.

You can only do this exercise on the cable cross.  One of the few functionally fit exercise machines.

Get your yoga balls out.  This is a great addition to any integrated ab work out.

This is a full body move perfect for you core.  CORE - It's not just a buzz word, it's a place on your body.

Watch out for the exercise video of the week.  Coming Soon from the Functional Fitness USA team.