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Key Functional Exercises You Should Know Powerpoint

This document discusses key functional exercises and corrective exercise. It defines functional exercise as challenging coordination, balance, tri-planar movement, and postural alignment while focusing on movement patterns rather than body parts. The goal of functional exercise is to enhance mobility and motor control, improve adaptability and durability, and create a sound base for specialization while combating dysfunction. Various exercises are presented like chops, lifts, deadlifts, and Turkish get-ups along with the movement patterns they challenge.

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James Yan
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213 views36 pages

Key Functional Exercises You Should Know Powerpoint

This document discusses key functional exercises and corrective exercise. It defines functional exercise as challenging coordination, balance, tri-planar movement, and postural alignment while focusing on movement patterns rather than body parts. The goal of functional exercise is to enhance mobility and motor control, improve adaptability and durability, and create a sound base for specialization while combating dysfunction. Various exercises are presented like chops, lifts, deadlifts, and Turkish get-ups along with the movement patterns they challenge.

Uploaded by

James Yan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Key 

Functional  Exercises You 
Should Know
Should Know

Gray Cook MSPT, OCS, CSCS


Lee Burton PhD, ATC, CSCS
Functional Exercise

What’s
Wh t’ the
th diff
difference b
between
t
functional exercise and corrective exercise?
Corrective Exercise System
for
for 
Functional Movement Screen

Identify the Corrective Pattern

Mobility Competency

Static Motor Control Competency

Dynamic Motor Control Competency

Performance (Capacity)
Identify the Corrective Pattern

Baseline for
movement
Squatting
q g
Stepping
Lunging
Reaching
Leg raising
Pushup
Rotary stability
1 3
2 D
Dynamic
i
Mobility
Static Motor
Motor Control
Control
Corrective Hierarchy
y

M
M DYS Pattern
Pattern 3

? ?

Pattern
2

M
Corrective Hierarchy
Corrective Hierarchy

M
DYS M
Pattern
3 SMC
?
Pattern
SMC
1
?
Pattern
DMC
DMC 2

M SMC
DMC
F
Functional Exercise
ti lE i

So what is functional exercise?


F
Functional Exercise
ti lE i
So what is functional exercise?

• Challenge coordination
• Challenge balance
• Challenge tri-planer movement
• Challenge postural alignment
• Focus on movement p patterns,, not bodyy parts
p
Functional Exercise

What is the goal of functional exercise?


Functional Exercise
Functional Exercise

What is the goal of functional exercise?

• Enhance mobility and motor control


• Improve
p adaptability
p y
• Improve durability
• Create a sound base for specialization
• Combat dysfunction
One more thing—
thing

FFunctional
ti l exercise
i
should be self-limiting
1 3
Mobility 2 D
Dynamic
i
Motor
Static Control
Motor
Control
Functional exercise—
assumes you have 2
responsibly addressed 1 Dynamic
Motor
mobility Control
Static
Motor
Control
Chop Variations
p

Dynamic upper body

Static lower body


Chop—Tall‐Kneeling
Chop Tall Kneeling

Functional Patterns
Deep squat
Pushup
Shoulder mobility
Chop—Half‐Kneeling
Chop Half Kneeling

Functional Patterns
Inline lunge
Rotary stability
Chop—Single‐Leg
Chop Single Leg

Functional Patterns
Hurdle step
Active straight leg raise
Lift Variations
Lift Variations

Dynamic motor control—Upper body

Static motor control—Lower body


Lift—Tall‐Kneeling
Lift Tall Kneeling

Functional Patterns
Deep squat
Pushup
Shoulder mobilityy
Lift—Half‐Kneeling
Lift Half Kneeling

Functional Patterns
Inline lunge
Rotary stability
Lift—Single‐Leg
Lift Single Leg

Functional Patterns
Hurdle
H dl step
t
Active straight leg raise
D
Demonstration
t ti
Deadlift Variations
Deadlift Variations

Static motor control—Upper body

Dynamic motor control—Lower body


Double‐Leg Deadlift, 2 Kettlebells

Functional Patterns
Deep squat
Pushup
Double‐Leg Deadlift, 1 Kettlebell
g

Functional Patterns
Deep squat
Pushup
Single‐Leg Deadlift, 2 Kettlebells
g g ,

Functional Patterns
Inline lunge
g
Rotary stability
Hurdle step
Active straight leg raise
Single‐Leg Deadlift, 1 Kettlebell
g g

Functional Patterns
Inline lunge
Rotary stability
Hurdle step
Active straight leg raise
D
Demonstration
t ti
T ki h G
Turkish Getup

Constantly changing demands of


static and dynamic motor control
Turkish Getup
Left and Right
Turkish Getup
Left and Right
Functional Patterns
Inline lunge
Rotary stability
Hurdle step
Active straight leg raise
Deep squat
Trunk stability pushup
Shoulder mobility
Turkish Getup
100+ pounds
Turkish Getup
Turkish Getup
Naked
D
Demonstration
t ti
FunctionalMovement.com

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