UNIT 6

FUNCTIONAL MOVEMENT EXERCISES

OVERVIEW

This module – Functional Movement Exercises– gears toward to inform, demonstrate and
instruct students on how to properly execute the said means of training and how to apply it in a
holistic exercise program. In this module, students will learn primarily the definition and
distinction of functional training from other types of exercises. The basic movement patterns will
be explained and demonstrated, and with the help of the teacher, the students will experience safe
and enjoyable exercise routines. At the end of the module, the students will have confidence in
making an exercise plan using the knowledge they gained from the discussions and activities.
They will also recognize the value in participating with the exercise modalities at hand and realize
their importance as a part of a holistic physical activity plan.

As with all forms of physical exercise, functional training will undoubtedly help students
become more fit, increase their ability to carry out everyday tasks, and potentially improve their
mental and emotional well-being. Therefore, this module was designed to be simply understood
and applied by students, even those who have no prior experience with organized physical
activity. It is simple to adapt the rules in this module to accommodate personal preferences and
variances.

DEFINITION OF FUNCTIONAL TRAINING

Functional training is generally defined as movement or exercises that are used to improve
a person’s ability to perform daily activities or improve physical function for a desired goal
(DeFrancesco, 2018). Functional training focuses on building muscular strength, joint integrity,
balance, and flexibility that are done in all planes of motion for a more efficient body movement
when performing desired activities. When engaging in functional training, it is important to
understand that the exercises are primarily muti-joint and multi-planar which enables not only
the agonistic and antagonistic muscles synergy but also the recruitment of stabilizing muscles for
a better facilitation of movement. In these kinds of exercises, the nervous system works effectively
in a manner that the body parts are moving appropriately, and the muscles are activated at the
right time (DeFrancesco, 2018).

The core provides an essential link between the lower to the upper body. It plays an
essential role in facilitating and supporting efficient and powerful movements of the body
(Clayton, 2015). Core training, then, is the strengthening and conditioning of the muscles in the
midsection that allows force transmission from the lower to the upper body or vice versa.
Abdominal muscles (TVA, RA, EO, IO), posterior muscles in the torso (e.g., ES, QL, multifidus) and
even the LD, PM, and gluteal muscles are considered part of the core musculature. Training these
muscles in isolation or synergistically can be considered core training.

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 BASIC MOVEMENT PATTERNS

Basic exercise movement patterns, in simple terms, are exercise classifications that
compose and derived from foundational human movements. These movement patterns form the
foundation of exercise selection. There are common rules of thumb, however, in categorizing
exercises in the basic exercise movement patterns (Walker, 2016).
These are:
⇾ direction of movement of the exercise;
⇾ primary joint lever;
⇾ joints deemed to experience largest relative forces.

BASIC MOVEMENT PATTERNS AND EXAMPLES OF EXERCISES IN EACH

CATEGORY

BASIC MOVEMENT PATTERNS SAMPLE

EXERCISES

1. Hip Dominant – exercises in which the primary joint involve in o Leg Deadlift
movement is the hip joint o Glute Bridge

2. Knee Dominant – exercises in which the dominant lever is the o o Squat Jump
knee Lateral Lunge

3. Push – upper body exercises that move the resistance away o Beginner triceps dip
from the torso (direction of force application is away from the o Chair triceps dip
body) and can be categorized either vertically or horizontally

4. Pull – upper body exercises that move the resistance toward the o Lying Towel Lat
torso (direction of force application is toward the body) and can o Pulldowns
be categorized either vertically or horizontally Zombie Pull Up

5. Rotational/Diagonal – these exercises are primarily o Russian Twist

movements with rotational nature, typically in the transverse o Woodchops
plane

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6. (Anti)Lateral Flexion/(Anti)Extension – exercises that are o Lateral –Side Planks
designed to challenge the lumbo-pelvic complex and spinal o Extension–
erectors either to prevent flexion/extension (in the sagittal or Supermans
frontal planes) or lift resistance doing flexion/extension (in the
sagittal or frontal plane)

BASIC MOVEMENT PATTERNS

1. Hip Dominant

LEG DEADLIFT

i. Stand on the middle of the resistance band with feet shoulder-width apart.
ii. Hold the ends of the band in each hand with your arms straight and relaxed at your
sides. iii. Keep your chest up and shoulders back. iv. Tighten your core and prepare to
hinge at your hips.
v. Push your hips back (not down) while keeping your back straight.
vi. Lower your torso forward, keeping the band taut and the weight in your heels.
vii. The resistance from the band will provide tension as you hinge forward, targeting your
hamstrings and glutes.
viii. Make sure your knees stay slightly bent, not locked, and your back stays neutral (no
rounding). ix. Lower your torso until you feel a stretch in your hamstrings or as far as your
mobility allows.
x. The band will create resistance, which should challenge your glutes and hamstrings.
xi. Push through your heels and squeeze your glutes to return to standing.
xii. As you rise, keep the band taut and control the movement until you’re back upright with
your chest open.

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 GLUTE BRIDGE

i. Place a resistance band just above your

knees, around your thighs.
ii. Lie on your back with your knees bent and
feet flat on the floor, hip-width apart.
iii. Keep your arms at your sides with palms
facing down for stability. iv. Tighten your
core and squeeze your glutes to prepare for
the lift.
v. Push through your heels and lift your hips
towards the ceiling, squeezing your glutes
at the top.
vi. Keep your knees pushed out slightly
against the resistance of the band to
activate your glutes more. vii. Your body
should form a straight line from shoulders
to knees at the top.
viii. At the top, hold for a second, ensuring the
glutes are fully engaged, and the band is stretched with your knees pushed out.
ix. Slowly lower your hips back down to the starting position with control.

2. Knee Dominant

SQUAT JUMP

i. Place a resistance band around your thighs, just above your knees.
ii. Stand with your feet shoulder-width apart,
with the band creating slight tension.
iii. Tighten your core, keeping your chest up
and shoulders back.
iv. Lower into a squat by pushing your hips
back and bending your knees.
v. Explode upward, jumping as high as you
can. vi. Swing your arms for added
momentum.
vii. Land softly with your knees bent,
absorbing the impact.
viii. Immediately go back into the squat position
to repeat the movement.

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 LATERAL LUNGE

i.Place a resistance band around your thighs, just above your knees.
ii. Stand with your feet hip-width apart, creating slight tension in the band. iii.
Step to the side with one leg, bending the knee while keeping the other leg straight.
iv. Push your hips back and bend the knee of the stepping leg into a lunge, making sure
your knee tracks over your toes.
v. Keep your chest lifted and your core tight.
vi. The resistance band will create outward tension, encouraging you to push your knee
out and engage the glutes.
vii. Push through the heel of the lunging leg to return to standing.
viii. Keep your core engaged as you step back to the starting position. ix. Repeat on
the other side.

3. Push

BEGINNER TRICEPS DIP

i. Sit on the floor with your legs extended in front of you.

ii. Place your hands behind you, palms flat on the ground, fingers pointing forward.
iii. Bend your knees with your feet flat on the floor.
a. Lower Your Body: iv. Slowly bend your elbows,
lowering your body toward the floor.
v. Keep your elbows close to your body.
a. Push Back Up: vi. Press through your palms and straighten your
arms to lift your body back up. a. Repeat:
vii. Lower and raise your body in a controlled manner.

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 CHAIR TRICEPS DIP

i. Sit on the edge of a chair with your hands placed shoulder-width apart on the seat,
fingers pointing forward.
ii. Keep your feet flat on the floor, knees bent at 90 degrees.
iii. Bend your elbows to lower your body down toward the floor, keeping elbows close to
your body.
iv. Lower until your upper arms are parallel to the floor.
v. Press through your palms and straighten your arms to lift your body back up.
vi. Focus on engaging your triceps to push up.
vii. Perform in a controlled manner, lowering and lifting your body for the desired reps.

4. Pull

LYING TOWEL LAT PULLDOWNS

i. Lie flat on your back on the floor or mat.

ii. Extend your arms straight overhead as if you are holding onto a towel, imagining the
resistance coming from pulling down an invisible object (such as a towel or rope).
iii. Keep your legs bent and feet flat on the floor for stability.
iv. Engage your core and focus on pulling your imaginary towel or resistance toward your
chest.
v. As you pull, bring your elbows down toward your torso, squeezing your shoulder blades
together and engaging your lats.
vi. Slowly release your arms back to the starting position, maintaining control throughout
the movement.

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 LYING ZOMBIE PULL UP

i. Lie flat on your back on the floor or a mat.

ii. Extend your arms straight overhead, as if you were grabbing an invisible pull-up bar, with
your palms facing away from you (pronated grip).
iii. Keep your legs bent with feet flat on the floor for stability.
iv. Engage your core and back muscles, imagining pulling yourself up as if you were
performing a pull-up.
v. Focus on squeezing your shoulder blades together and pulling your elbows down
toward your sides. vi. Keep your arms straight as you simulate the movement of bringing
your chest toward an invisible bar. vii. Slowly reverse the motion, straightening your arms
back overhead while maintaining control.

5. Rotational/Diagonal

RUSSIAN TWIST

i. Sit on the floor with your knees bent and feet flat on the ground (or slightly lifted for
more challenge).
ii. Grab a resistance band with both hands and stretch it in front of you.
iii. Secure the other end of the resistance band to a sturdy anchor or hold it with both
hands, keeping the band taut and extended in front of you.
iv. Lean back slightly to engage your core, keeping your spine straight.
v. Twist your torso to one side while holding the resistance band taut.
vi. Focus on pulling the band across your body with the twist, using your obliques to
control the movement.
vii. Slowly return to the center, then twist to the opposite side, maintaining tension in
the band.
viii. Continue alternating sides in a controlled manner.

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 WOODCHOPS

i. Secure the resistance band to a low, stationary object (like the bottom of a door or an
anchor point).
ii. Stand with your feet shoulder-width apart and knees slightly bent for stability.
iii. Grab the handle of the resistance band with both hands and hold it at the low point
(near your hip) on one side of your body.
iv. Engage your core muscles and begin by rotating your torso.
v. Pull the band diagonally across your body, driving your hands from the low position
(near your hip) to the opposite shoulder, as if you were chopping wood.
vi. Use your core and obliques to initiate the movement, not just your arms.
vii. Slowly return the resistance band to the starting position in a controlled manner,
resisting the pull of the band on the way back.

6. Anti-Lateral Flexion/Anti-Extension

LATERAL –SIDE PLANKS

i. Lie on your side with your legs stacked on top of each other. ii. Place your elbow directly under
your shoulder, and keep your forearm flat on the ground for support.
iii. Engage your core and lift your hips off the
ground, forming a straight line from head
to heels.
iv. Keep your body in a straight line from
your head to your feet, avoiding any
sagging in your hips or arching in your
back.
v. Engage your core and squeeze your glutes
to maintain stability.
vi. Hold the position for a set amount of time
(e.g., 20-30 seconds per side).
vii. Slowly lower your hips back to the ground
to come out of the position.

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 EXTENSION–SUPERMANS

i. Lie face down on the floor with your arms extended in front of you and your legs straight. ii.
Keep your head in a neutral position, looking straight down.
iii. Simultaneously raise your arms, chest, and legs off the ground, engaging your lower back,
glutes, and shoulders.
iv. Focus on squeezing your glutes and lower back as you lift.
v. Hold the position for a brief moment at the top (about 1-2 seconds).
vi. Slowly lower your arms, chest, and legs back down to the starting position.

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