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