Functional Strength Exercises

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We inspire individuals to achieve

their goals through exercise.

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Functional StrengthTraining ExercisesHow to build a strong body when you have masteredthe activation and control o your core!

Brad SheppardB.Ed (Phys. Ed)


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Functional Strength Training Exercises

Copyright

Copyright 2008 by Brad Sheppard & Peak Physique Training Systems Pty. Ltd.

Apart rom any air dealing or the purpose o private study, research, criticism, or

review as permitted under the Copyright Act, no part o this book may be

reproduced by any process without written permission rom the publisher.

Disclaimer

This book is general in nature and is not intended as specic advice on any

particular matter. Brad Sheppard & Peak Physique Training Systems Pty. Ltd,

employees o said company and brand derivations disclaim all and any liability to

any persons whatsoever in respect o anything done by any person in reliance,

whether in whole or part, o this e-book

Distribution

Feel ree to pass this inormation on to those that it may benet.


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Exercises in Action

1) Swiss Ball Dumbell Press

Benefts

Great exercise to teach co-contraction o the core/hip/shoulder girdle musculature, to

push while stabilizing in the transverse plane o motion.

Integrated movement or unctional and practical pushing strength.

Pre-Requisites

Core stabilization.

Functional fexibility and strength o the shoulder girdle.

Start Position (single Arm)Mid Range Position (2 Arm)


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Variations:

Traditional 2 Arm Press

Single Arm Press

Alternating Arm Press (2 Arm)

Narrow Stance

Power (speed) added

Single Leg

Alternating Arm PressNarrow Stance Variation


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2) Single Arm Inverted Pull (with dumbell Press)Benefts

Integrated total body training with an emphasis on back and core or strength and

improved unction in the pulling motion.

Great exercise to teach the co-contraction o the core/hip/posterior shoulder girdle

musculature to pull while stabilizing in the sagittal plane.

Pre-Requisites

I an UPPER CROSSED type o posture in noted (i.e. rounded shoulders with a

orward head lean), a proper stretching protocol (i.e. pec major/minor, lats, upper

traps, levator scapulae), must precede loading this exercise to ensure ideal scapular

retraction and depression.

Variations

Body Row ( also called 2 Arm Inverted Pull)

Single Arm Inverted Pull

Single Arm Inverted Pull with Power (Speed)

Single Arm Inverted Pull (with dumbell Press)

Finish Position (Single Arm / Press)Start Position (Single Arm / Press)


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3) Single Arm Pull In Fencers StanceBenefts

Integrated total body training with an emphasis on mid to upper back and core

conditioning or strength and improved unction with secondary shoulder and biceps

involvement.

Preparation

Adjust cable arm as shown.

Stand in a stable bent hip, knee & ankle stance position.

Assume slight lunge position, maintaining good posture with arm outstretched.

Variations Single Arm Pull with Fixed (Lunge) Stance

Add Power (speed)

Finish Position with Fencers StanceStart Position


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4) Single Arm Dumbell CleanBenefts

This classic movement is a must or ANY athlete that needs to generate POWER in an

upright position - Football, hockey, basketball, track and eld, baseball, rugby, cricket etc.

etc.

Pre-Requisites

The client must exhibit good CORE strength, and good Inner / Outer unit integration

(especially the posterior oblique sub-system)

I a Lower Crossed type o posture is noted (i.e. excessive lordosis), a proper stretching

protocol (i.e. Psoas, Rectus Femoris, Supercial Erector Spinae) must precede loading

this exercise to ensure ideal lumbar spine lordosis, and ideal stability through the Lumbo

Pelvic Hip Complex.

Ensure that the client is procient at a deadlit and barbell snatch beore prescribing this

exercise

Preparation

Maintain good posture with shoulder blades retracted and depressed and good stability

through the abdominal complex

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the

nervous system.


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Variations

Break into 2 Movements initially (Dumbell Clean & Dumbell Press)

Progression into Full Snatch

Mid-way Position o CleanStart Position o Clean

Dumbell PressDumbell Cleaned & ready to press


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5) Dumbell Press / Lunge ComboBenefts :

This exercise is an excellent progression to develop dynamic, ull body strength and

stability. Any individual who needs upper body strength in a dynamic environment

will want to progress to this movement pattern.

Pre-Requisites

Perorm Trendelenburg test to ensure proper rontal plane stability at the pelvis Client must have dynamic joint stabilization, a air amount o eccentric

neuromuscular control without compensation throughout the kinetic chain.

Ensure that the client is procient at multi-planar lunges and a standing DB shoulder

press beore prescribing this exercise.

TRAINERS: A air amount o dynamic stability must be present to properly ensure

saety in this movement pattern. I you notice a continual loss o balance, excessive

arching o the lumbar spine, or excessive elevation and protraction o the scapula

THE WEIGHT IS TOO HEAVY and needs to be lowered.

Finish PositionStart Position


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Variations

Break into 2 movements: Dumbell Lunge / Dumbell Press

Use 2 arms (2 dumbells) bi-lateral movement

Alternating Leg Lunge each rep with Alternating arms uni-lateral movement

Dumbell Lunge / Press combo (as pictured)

Dumbell Lunge & Hold at bottom, whilst pressing (isometric stance)

Dumbell multi-planar press (to the 45 degree ront & side) (as pictured)

45 degree press to side45 degree press to ront


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6) Prone JacknieBenefts

Great exercise to teach co-contraction o the core / hip / shoulder girdle musculature,

to push while stabilizing the body in multi planes.

Integrated movement or unctional and practical pushing strength.

Pre-Requisites

Clients must demonstrate adequate unctional fexibility throughout the ANTERIORshoulder girdle musculature.

To ensure neutrality at the Lumbo Pelvic Hip Complex (LPHC) and proper

stabilization o core/glute musculature during movement, the client must rst

demonstrate adequate passive hip extension (0 20).

Finish PositionStart position

Single Leg Progression


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About the Author

Brad Sheppard B.Ed (Phys.Ed)

Queensland Fitness Proessional o the year title holder - Brad Sheppard, has run PeakPhysique www.peak-physique.com.au in Brisbane or 16 years. Brad and his wieAdrienne (HP) have built that business up to having a team o 13 Personal Trainers, andwell recognised one o the industrys best and most highly valued Personal Trainers.

Peak Physique has provided corporate health programs to dozens o organisations, inmaking their workplace a more productive and healthier one!

Brad has a real passion or any challenge being a ormer Mr Australia Bodybuilding

Champion; Brad now competes in Ironman triathlons and marathons.Quite simply, Brad walks his talk!

Brad is the co-ounder o Create PT Wealth -www.createptwealth.com.au - a business buildingprogram or Personal Trainers.

To nd out how you can achieve the body o yourdreams, simply contact Brad:[email protected]

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Functional Strength Exercises