Get Functional

 

Summary: Functionality is the new MUST HAVE for the optimal physique. Today's society is plagued with sedentary habits that overlooks the basic needs of the human body, and Get Functional will help address this downfall. Keep the body in top shape at work, home, or on-the-go with this multidimensional workout.

Time: 25 Mins.

Intensity: 4/10

 

 

Hip Extension - Bridge (5 Reps)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region. Bring the active leg perpendicular to the ground.

Push through the down heel and scapula. The feet stay in dorsiflexion. Raise the hips while keeping the glutes activated. Lead with the active leg heel. Hold for 3 count.

Return the hips to starting position in a controlled manner.

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Hip Extension - Knee Up (5 Reps Each)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region. Bring active leg perpendicular to the ground.

Push through the down heel and scapula. The feet stay in dorsiflexion. Raise the hips while keeping the glutes activated. Lead with the active leg knee. Hold for 3 count.

Return the hips to starting position in a controlled manner.

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Hip Extension - Leg Raise (5 Reps Each)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region.

Push through the heels and scapula. The feet stay in dorsiflexion. Raise the hips while keeping the glutes activated until the shoulder, hips and knees are in line.

Hinge one leg at knee until ankle aligns with body line. Hold for 3 count. Reset foot to the floor. Return the hips to starting position in a controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Superman Press (10 Reps)

Attach the bands through the D-rings with the same side hand and foot connected by the band. Rest the band behind the back.

Lift the feet and hands to six inches and hold. Retract shoulders back. Arms start at 90 degrees. Push the hands forward until fully extended out in front. Hold for 1 count.

Return to resting position in controlled manner.

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Alternating Superman (10 Reps Each)

Attach the bands through the D-rings with the same side hand and foot connected by the band. Rest the band in front of the body.

Lift the opposite hand and foot to six inches and hold for 1 count. 

Return to resting position in controlled manner.

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Same-Side Superman (10 Reps Each)

Attach the bands through the D-rings with the same side hand and foot connected by the band. Rest the band in front of the body.

Lift the same-side hand and foot to six inches and hold for 1 count. 

Return to resting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

1 Arm Plank Hold (10 Secs Each)

In all-4-up position on hands and feet. Form a straight line from head to feet.

The band is attached to the same or opposite hand and foot. Bring the hand up and out and hold for 5 count. Keep the core tight and the glutes squeezed.

Return to starting position in controlled manner and repeat with opposite side.

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Opposite Plank Reach (10 Reps Each)

In all-4-up position on forearms and feet. Form a straight line from head to feet.

Bring the the opposite arm and leg up to 6 inches simultaneously. Hold for 3 count. Return to starting position in controlled manner and repeat with opposite side.

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Plank Pull-Through (10 Reps Each)

In all-4-up position on forearms and feet. Form a straight line from head to feet. The band is attached to opposite hand and foot. Start with the hand extended at 6 inches.

Keep the core tight and the glutes squeezed. Reach the extended hand inward towards opposite knee. Hold for 1 count.

Return to starting position in controlled manner and repeat with opposite side.

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REST: 30-60 Seconds

REPEAT

 
 

Lying Quad Stretch (30 Secs Each)

Lie with the down leg on the floor. Grab the band with both hands and bend your active leg knee. Bring the hands up behind the head.

Pull the hands up to full extension above the head.

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Hamstring Middle Stretch (30 Secs Each)

Lying on the back with the legs extended out in front. Grab the middle of the band with both hands. Keep both legs rigid for the entire movement.

Bring the hands straight up towards the active leg side shoulder as far as possible, ensuring that the down leg remains in the starting position and the active leg stays rigid.

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Outer Hip Stretch (30 Secs Each)

Lie on the floor with the legs extended and arms moving towards a "T" formation. Grab the the band with the opposite side hand.

Bring the active leg perpendicular to the floor. Keep the both legs rigid.

Pull the leg across the body and down towards the opposite side hand. Keep the shoulder blades pressed to the floor.

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Groin Stretch (30 Secs Each)

Lie on the floor with the legs extended and arms making a "T" formation. Grab the band with the opposite side hand.

Bring the active leg perpendicular to the floor. Keep the both legs rigid.

Pull the leg out and down towards the same-side hand. Keep the shoulder blades pressed to the floor.

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REST: None

REPEAT