A while back I put together a series of workout videos demonstrating functional strength exercises and movements. These videos used to only be available to my coached athletes, but I’m now happy to share the series with the LPC community!
Each video is compiled into a specific workout you can easily do at home. In my years of coaching, observing and competing in sport, these exercises/movements are some of the best to address the most common needs of athletes and humans in general—in fact, you may notice that my form kind of sucks in some of these movements as well (watch for the anterior pelvic tilt + locked T-spine/shoulders); well friends, I’m only human too, and at the time I was still working on fixing my body’s imbalances and tight spots too after years of triathlon-ing. I’m much better now after doing these workouts 😉
More video links at the bottom of the post.
Workout #1: Basic Movement
Equipment: kettlebell, foam roller, light dumbbell, water bottle, thick book, resistance band, towel
Workout #1 exercise list:
- Foam roll – Calf, mid back, serratus anterior/lat, quads
- Quadruped Ext Rotation
- Spine twist pose
- TGU Bottoms Up Ankle Rotations small (small kettle bell or dumb bell)
- Half Kneeling Press – kneel, one foot forward, opposite hand holds weight, neutral spine, gluts activated, no anterior tilt (small weight)
- Balancing stick (standing)
- Toe Touch Progression – with FLAT back not rounded, toes lifted on 1-2 inch platform; then heals lifted on platform (thick book, between knees: place small foam roller or water bottle)
- Overhead lateral lunge
- Reverse lunge w/ knee drive + internal rotation (assisted ok)
- External rotation (band, towel)
Links to more videos: