Functional Five Methodology

The Functional Five

The functional five exercises are basic movements that we see in our everyday lives and activities. These are movements that can be performed by anyone, at any age, and can be progressed to be more challenging as we get stronger. Additionally, each movement as many exercises that can vary if an individual has orthopedic or general health limitations. With all five movement in an exercise program, we are able to get a well rounded exercise program that does not leave any plane of motion untrained.
The Functional Five program consists of upper body, lower body and core strengthening exercises. With these exercises, there is an emphasis on hip mobility, strength and stability in all planes of motion that are essential for a well-functioning core.

Before beginning an exercise program of the functional five, you should always have a 10-20 minute cardio warm-up. Once beginning the exercise program, most of the exercises will be paired with a recovery exercise which may consist of stretching or mobility drills. The purpose of this recovery exercise is to allow for appropriate recovery between each set of movements to maximize the quality of contraction of the primary functional five exercise.The recovery exercise also helps to maximize your time in the gym and keep your heart rate elevated the whole time you are present. As the functional five exercises get easier, the fitness specialist can assist in progressing you to higher level movements to keep your fitness level progressing. 

Upper Extremity Extension exercises: wall push up, table push up, floor push up from knees, push up, traveling push up

Upper Extremity Pull Exercises: Resistance band row, cable row, standing cable lat pull down, pull up, squat to row 

Squat exercises:sit to stand, air squats, sumo jump squats, single leg squats, squat to press

Lunge & Balance exercises: assisted lunge, free standing 3 way lunge, weighted lunge, jumping lunges, traveling lunge with twist

Core exercises:wall mountain climbers, ground plank from knees, alternating bicycle crunches, TRX mountain climbers, TRX mountain climbers to push up