Functional training Macrocycle 1

• Weeks 12-16 of Macrocycle 1 for Functional training.
• This is a twice a week resistance program Do 5-10 minutes of a dynamic warm-up.
• Complete in supersets of 2-3 exercises with 30 seconds rest between exercises.
• Rest 1-2 minutes between circuits.

Circles

Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in a circular motion.
Squat down so that the ball is just off of the ground during the bottom portion of the circle.
Repeat for prescribed repetitions and then reverse the circle.

leg rotary pull

1. Start by standing on one leg and holding a cable handle with the opposite hand.
2. Proceed to pull the cable handle towards your waist while maintaining your balance on one leg.
3. You will also rotate your body slightly to do this.
4. Complete the desired repetitions and repeat with the other arm and leg.

Bench Press (dumbbell)

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Back Extension on ball

1. Lie face down on a stability ball positioned under your hips and your feet on the floor.
2. Place a toning bar within your crossed arms and held against your chest.
3. With your upper body parallel to your hips hyperextend slowly and raise your shoulders up towards the ceiling.
4. You should only move a couple of inches and there is no need to forcefully hyperextend or extend past your bodies range of motion. You will only risk injury.
5. Return to the neutral or parallel position and repeat.

Standing Hamstring Curl

1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position - hyperextension of the low back may cause injury.

Standing Barbell Curl and Press

1. Start by holding a barbell with a palms up grip.
2. Curl the bar up to shoulder height and then press over your head.
3. Keep your abs tight and avoid hyperextension of the lower back.
4. Return to the starting position and repeat.

Bodyweight Forward Lunge

1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Kneeling Cable Tricep Extension

1. Kneel in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2. Start position: Bend forward so your body is at a 45 degree angle.
3. Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4. Return to start position with elbows extended
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Donkey Calf Raise

1. Set yourself into the machine with your back against the pad. Hands should grab onto the handles and place feet so that the balls of your feet are the only thing on the foot plate.
2. Straighten your legs and remove safety stop. Keeping your legs semi straight bend just at the ankle joint.
3. Drop your heels towards the floor as far as they will go and then flex your calves to raise the heels up toward the ceiling.
4. Repeat for the prescribed number of repetitions.

Front Pulldown

1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.

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.

Reverse Crunch Scissor Kicks

1. Start by lying on your back with your legs perpendicular to the floor.
2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor.
3. Lift your leg back up and then repeat with the other leg for the desired repetitions.
4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor.

Oblique Crunch

1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.