Full Body Functional Workout #1
Dr Jeff Banas
Do one set of 10-15 reps then move onto the next exercise. Do a total of 4-5 sets.Start off with a 10-15 min warm up
Stationary Lunge on BOSU
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place the other ball on top of a BOSU ball or balance board and balance disc.2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.3. Repeat for the required repetitionsAlternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.4) Switch feet in the air so that the back foot lands forward and vice versa.5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. 1-Leg Plank with Push-up
1) Lie face down with chest on flexaball.2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.5) Return to the start position by extending at the elbows and pushing the body up. Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.4) Return to start position.5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.
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