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What are your best functional training moves for warm-up and cool-downs?

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Functional training is a type of exercise that mimics the movements and demands of everyday life or specific sports. It can improve your strength, mobility, balance, coordination, and performance. But before you jump into a functional training workout, you need to warm up properly and cool down afterwards. Here are some of the best functional training moves for warm-up and cool-downs.

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Alexa Mckenzie

Building better humans through strength and conditioning.

1 Dynamic stretches

Dynamic stretches are movements that gently increase your range of motion and activate your muscles and joints. They are ideal for warming up because they prepare your body for the functional training exercises that follow. Some examples of dynamic stretches are arm circles, leg swings, lunges with twists, inchworms, and high knees. Aim for 10 to 15 repetitions of each movement and move smoothly and gradually.

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Mikhael R. Ricks
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Hip Mobility and Thoracic Rotation must be done every day to relieve lower back pain and pelvic tilt. For example: 90/90 Hip Rotations 8 each Elbow to Instep w/ Thoracic Rotations 5 each Quadruped Hip Series CoreTex Rotations

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Alexa Mckenzie

Building better humans through strength and conditioning.
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My clients and I find that spending time doing mobility work prior to the main workout is not only gets them warmed up, but allows them access to more tissues in which to recruit while they are exercising. All that to say, they get results faster! Mobilizations such as Prone Blackburns for the shoulders, Shinbox for the Hips, or The Worlds Greatest Stretch for a total-body mobilizer are regularly included in my client's routines.

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2 Activation exercises

Activation exercises are movements that target specific muscles or muscle groups that you will use in your functional training workout. They help to increase blood flow, enhance neuromuscular connection, and prevent injuries. Some examples of activation exercises are glute bridges, bird dogs, planks, lateral band walks, and shoulder taps. Aim for 10 to 20 repetitions of each movement and focus on contracting the muscles properly.

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Ian Gordon

Passionte strength coach providing fitness training services and transforming lives one workout at a time as owner of Gordon Performance Solutions.
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In general , all the movements described in this section, such as bird dogs, lateral band walks and bridges, are good ways to initiate some general activation for whatever training that follows. Skipping, crawling and jumping are also excellent for ramping up to the main part of your functional workout.

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3 Functional training exercises

Functional training exercises are movements that challenge your whole body in different planes of motion and with various loads and speeds. They can improve your functional fitness and sports performance by developing your core stability, power, agility, and endurance. Some examples of functional training exercises are squats, deadlifts, push-ups, rows, lunges, kettlebell swings, and box jumps. Choose exercises that match your goals, fitness level, and equipment availability. Aim for 8 to 12 repetitions of each movement and adjust the intensity and rest periods accordingly.

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Alexa Mckenzie

Building better humans through strength and conditioning.
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The term "functional fitness" gets tossed around a lot these days. Truthfully, any exercise can be functional if it serves a purpose in the grand scheme of the training plan. Important factors to consider are personal needs/goals, past injuries/contraindications, current fitness level or experience, access to equipment and most importantly, a Coach! Seek counsel from a coach or personal trainer to determine what is functional for you.

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4 Static stretches

Static stretches are movements that hold a position that lengthens a muscle or a muscle group for a period of time. They are ideal for cooling down because they help to relax your muscles, reduce tension, improve flexibility, and prevent soreness. Some examples of static stretches are hamstring stretch, quad stretch, chest stretch, shoulder stretch, and calf stretch. Aim for 15 to 30 seconds of each stretch and breathe deeply and slowly.

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5 Foam rolling

Foam rolling is a technique that uses a foam roller or a similar device to apply pressure to your muscles and fascia. It can help to release knots, improve blood circulation, reduce inflammation, and speed up recovery. Some examples of foam rolling areas are your back, glutes, quads, hamstrings, calves, and IT band. Aim for 30 to 60 seconds of rolling on each area and avoid rolling over joints or bones.

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6 Hydration and nutrition

Hydration and nutrition are essential components of any functional training program. They can help to replenish your fluids, electrolytes, energy, and nutrients after a functional training workout. Some tips for hydration and nutrition are to drink water before, during, and after your workout, consume a balanced meal or snack within an hour of your workout, include carbohydrates, protein, and healthy fats in your diet, and avoid alcohol, caffeine, and processed foods.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Sandi Healey, B.S., NBC-HWC, NASM-CPT, NTP

NBC-HWC Health & Wellness Coach - Functional Movement Trainer - Nutrition Coach - Swim Coach with The Dolphins
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Of course, the types of moves used for warm-up, post activity, and the functional moves performed, depend greatly on the sport/activity one is doing. For example, swimming requires a much different perspective due to the nature of the activity where the human body is floating in water with gravity not a main player. The stabilizing muscles are basically dormant because the water is the stabilizer. The main swimming muscles go through an enormous amount of repetition. The stabilizers get tight and weak. The prime swimming muscles get unequally strong compared to other muscles.

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What are your best functional training moves for warm-up and cool-downs?

1

2

3

4

5

6

7

1 Dynamic stretches

2 Activation exercises

3 Functional training exercises

4 Static stretches

5 Foam rolling

6 Hydration and nutrition

7 Here’s what else to consider

Functional Training

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What are your best functional training moves for warm-up and cool-downs?

1

2

3

4

5

6

7

1 Dynamic stretches

2 Activation exercises

3 Functional training exercises

4 Static stretches

5 Foam rolling

6 Hydration and nutrition

7 Here’s what else to consider

Functional Training

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感谢您的反馈

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