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.

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 #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

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Thank you Web MD for supporting Functional Fitness USA with an article about the changing face of
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Web MD Article - Working Out for Real Life Functions

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