You probably already saw the posts/videos for the previous workouts in this series. If not, scroll down for links to those. A quick refresher: A while back I put together a series of workout videos demonstrating functional strength exercises and movements. In my years of coaching, observing and competing, these exercises/movements are what I believe address the most common needs of athletes and humans in general (including my own mobility issues at the time as you’ll probably observe). Each video is compiled into specific workout you can easily do at home.  These videos used to only be available to my coached athletes, but I’m no happy to share the series with the LPC community, so enjoy!


Workout #4: On the Floor

Workout #4 exercise list:

  • Quadruped Ext Rotation
  • Single-leg lowering progression – low back stays glued to the ground 1) one leg rest against wall or chair vertical in air, other leg lowers down 2) both legs in air w/ no assistance, lower leg down)
  • Windshield wipers – knees bent, shoulders glued to ground, hold object between knees
  • Internal W’s
  • Figure 4s
  • Camel
  • Groiners
  • Downward dog with alternating knee bends/leg lift/Child’s pose/Tortoise
  • Single-leg bridges
  • Side-leg lift burner – top foot internal rotated, lower leg elevated
  • Plank with alternating elbows to hands and hip extension/knee flexion, FLAT back
  • Half kneel to SL DL

Links to more videos: