Living Functional Corrective Exersise Series

Check out the newest incarnation of Functional Fitness. The Living Functional Corrective Exercise Series.

It's like having a personal trainer in your pocket...except smarter.

The workouts are focused on correcting the problems from various lifestyles such as the office worker, the aging body, the gym rat, and new mothers. Check them out and tell a friend.

We're slowly developing an app. So leave a comment.

New Things in the Works - Keep Moving

We've been developing some new things at Functional Fitness USA. We just added an online store component to our websites so that you can find the equipment needed to keep moving.

Check out the Store and Keep enjoying our corrective exercises.

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 #31 - Yoga Ball and Abs #5

Abdominal Ball Twist from Live Functional on Vimeo.

Every functional body should be able to do this exercise!

+ keep shoulder blades connected to the ground, as you turn the hips to one side, do so slowly!

+ Feel the abs participating in controlling the pace, do not just flop from side to side.

+ inhale as you move to one side, then exhale to the middle, inhale to other side, exhale back to middle

3-5 minutes keep the pace slow and really feel the spine moving in it's space.

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 #27 - Yoga Ball and Ab Exercise #2

Hamstring Flossing Curls from Live Functional on Vimeo.
Back stability and Hamstring integration

+ Shoulder Blades are connected to the ground, Spine is straight and Neutral (means there is a slight curve in the low back, not low back jammed into the ground or hyper lifted)

+ Lift butt and back into the air, hold, and bend to knees to 90 degrees with out flopping all over the place, sounds easier than it is.

+ Pace is still deliberate but faster, no snapping, keep control until the burn behind your legs is too much. stop and relax with legs straight on the ball

+ Keep the breath moving, do not hold throughout the exercise.
2-3 sets of 10-20 reps good leg day addition

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.