Functional training Macrocycle 1

  • Weeks 12-16 of Macrocycle 1 for Functional training.
  • This is a twice a week resistance training.
  • Do 5-10 minutes of a dynamic warm-up. Rest 45 seconds between sets.

Hip Flexor thrust

1. Stand with feet hip width apart and place a band around the ankle. The band should be fixed to an object at the other end.
2. Raise the leg that has the band forward and hip. Think of driving your knee out and then up towards the ceiling.
3. Tighten your core and maintain balance when performing this exercise.
4. Return to the starting position and repeat. Perform with the other leg.

Box Step with Barbell & Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
3. Repeat with other leg and continue according to prescribed number of repetitions.

Incline DB chest press on SB ball

1. Lie on the ball so
that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.

Lying Hamstring Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.

Weighted Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90¢X.
5) Return to start position.
6) To increase resistance, place arms behind head „³ arms extended overhead „³ holding weight plate or weighted object across chest.

DB Shoulder Press and Twist

1. Stand with your feet shoulder width apart and the dumbells at shoulder level.
2. Press the dumbells up above your head and simultaneously twist your trunk.
3. Return to the starting position and then twist to the opposite direction.
4. Keep your feet planted and stationary the entire time.

Leg Glute activation

1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glute on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.

Two Arm Cable Pushdown

1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability.
2) Start position: Grasp bar with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°.
3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level .
4) Return to start position.
5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.


1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

On the heavy days (Mondays), use a weighted vest for added resistance.

Dumbbell Hammer Curl

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.

One Arm Crunch

1) Start position: Lie back onto floor or bench with knees bent and one hand behind head. Raise one arm straight up and hold a medicine ball. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Seated Trunk Rotation with 1 leg

1. Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders.
2. Slowly raise one leg off the floor and maintain your balance.
3. Now rotate your trunk back and forth holding the dumbell out in front of you and keeping one leg off the floor.
4. Continue for the prescribed number of repetitions and repeat with the other leg.