Pivot your left foot so that your feet are perpendicular. For the front cross lunge, lunge forward and across toward about “2″ on the clock with your left foot. Beginners will need to pause between lunges while more advanced exercisers will go right from one to the other. Make sure that your right toe doesn’t rotate but continues to point toward “12.” Also make sure your right leg does not bend.Once you push back to standing, you are going to take your left foot and step forward and across. Driving off your left heel, push back to standing. Keep your chest up and sit your butt backward.
Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. For the backward lunge, you will lunge toward “7″ on the clock with your left foot. One rep is both the open back lunge and the front cross lunge.
#Functional training series
You can do all 7 lunges as a series or you can break the Lunge Matrix down and include 1, 2 or even 3 lunges as a sequence in your workout.įor all 7 Lunges, check out this post on the Lunge Matrix. Therefore it is important to include lunges from the Lunge Matrix, if not the complete series in our workouts.
#Functional training full
And if our bodies aren’t strong through a full range of motion, we risk injury when we suddenly step at an angle we haven’t trained chasing after children or grandchildren or while playing a sport. In everyday life, we move in every direction. The Lunge Matrix is a series of lunges that move you in every direction to improve your mobility, open up your hips while also strengthening your legs through a full range of motion. Lunge Matrix – The Lunge Matrix is a must-do move no matter your fitness level if you want to move better in every day life, lift more, run faster and remain injury-free.
These 10 Moves should be included in your workouts to help you develop functional strength.
And while both are great functional movements, they don’t do all that much to correct our imbalances or improve our balance, mobility and strength in every direction. They will also help you develop mobility and strength in every plane of motion since we move in every direction in every day life.Īll too often at the gym we only lift in the Sagittal Plane, spending all our time on Barbell Squats and Deadlifts. These Functional Training Leg Exercises will get your glutes activated and open your hips to improve your movement patterns after sitting all day at a desk. What Functional Training should be is training that replicates movements we do in everyday life to help us develop balance and improve our stability and mobility so that we can move better and more efficiently without injury.įunctional Training is training that uses compound exercises and moves your body in every plane of motion.īelow are 10 Functional Training Leg Exercises to help you move better in every day life by correcting your imbalance and improving your mobility and stability in every plane of motion. While Functional Training is now being used to describe way too many different crazy fads, including doing ridiculous balance moves on yoga balls and Bosus, what it should mean is training that makes our bodies and minds stronger so we can function better in every day life. Functional Training is all the rage right now, but do you even know what “functional training” means?
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