Functional Exercise Flashcards
BEGINNER PUSH
Cobra stretch
REPEATED
3 second down and up
INTERMEDIATE PUSH
Modified push up
REPEATED
3 seconds down and up
ADVANCE PUSH
Plank walk down
REPEATED
Relax
BEGINNER PULL
Bent over Row
Stand- Bent 45° then push and pull the dumble- stand straight then close feet
INTERMEDIATE PULL
single leg bent over row
Stand-bent the back-raise first right leg -push and pull over the waist level- back to position and do it same in the other side
(ONLY ONE PULL AND PUSH/SIDE)
ADVANCE PULL
Renegade row
Push up position -push and pull the dumbbell level with the waist-alternate- back to the position and down-up again and sit
BEGINNER SQUAT
Goblet Squat
Use 1 dumbell- place it in chest part- 45° the feet- bent as u go down and up-stand and close feet
INTERMEDIATE SQUAT
Dumbbell squat
Both dumbble use, straight back -bent down and up, stand andclose the feet
ADVANCE SQUAT
Front squat to overhead pass
Place the dumble in the shoulder facing pulse- place the dumble as u up in front or level of ur forehead - dumble should face where u face at
BEGINNER HINGE
Hip Hinge
Lay down-up the toe-hands in the side- up & down the hips (touch the floor)
Remember Christian
INTERMEDIATE HINGE
Kettlebell Hinge
Place the dumbbell in the stomach-bent -pull push-inside outside
ADVANCE HINGE
Kettlebell Swing
Bent-swing up the bell- eye level- bend as you go down (up down up down)
BEGINNER LUNGE
Walking Lunge
Step-bend level with back-up- close feet- other leg step-bend- up (with bell in the side)
INTERMEDIATE LUNGE
Lateral Lunge
dumbbell place in the chest-step- Bend the back and knees- stretch the leg- stand- step- bend-strech- up
ADVANCE LUNGE
Walking Lunge and twist
Step- bend-twist in right if u step the right leg the same sa left- up and step the other side of leg while remaining the done feet on position (do it on the other side)
