Thursday 04/24/25 The Basics!

CLASS TIMES TODAY:

8:30 AM

4:15 PM

5:30 PM

What exactly is FUNCTIONAL TRAINING? Why is it effective and important?

The 4 basic functional strength training moves are: push, pull, hinge, and squat. These movements mimic everyday actions and build strength in a way that translates to real-life activities. 

Here's a breakdown of each:

• Push:

  Involves pushing away from a surface, like a push-up or bench press. This strengthens the chest, shoulders, and triceps. GOAL: PUSH UPS UNTIL FAILURE

• Pull:

  Involves pulling towards you, like a pull-up or bent-over row. This strengthens the back, biceps, and rear deltoids. GOAL: PULL UPS UNTIL FAILURE

• Hinge:

  Involves bending at the hips while keeping the back straight, like a deadlift or Romanian deadlift. This strengthens the posterior chain (hamstrings, glutes, and lower back). GOAL: ESTABLISH A NEW PR (LOAD) USING A 5 X 5 METHOD

• Squat:

  Involves bending at the knees and hips, like a bodyweight squat or goblet squat. This strengthens the quads, glutes, and hamstrings. GOAL: JUMPING SQUATS, UNWEIGHTED, UNTIL FAILURE TO ACHIEVE BELOW PARALLEL

These movements are fundamental because they involve multiple muscle groups working together, mimicking the way we move in daily life. By focusing on these 4 basic movements, you can build functional strength that will improve your overall performance and reduce the risk of injuries.