4 exercises for functional legs (and body)
Nowadays there is a greater awareness by people for the practice of physical activity.
When we workout, regardless of our primary goal, we should always have time to fit the integrated functional training into our workout planning.
Integrated functional training is not just about exercising with body weight or functional appliances (TRX and VIPR for example) and targeting a muscle or muscle group that makes a certain action or movement. In this type of training we do not focus on individualized muscles but rather on the muscular chains (connections between different muscles directly or indirectly, making transmission of energy between the extremities of our body, behaving as a single muscle).
Integrated functional training, when well planned, allows us to maintain or improve our movement in all planes of movement and joint range of motion, always aiming for optimal functioning of each joint.
By including the functional training weekly in our training plan, we are stimulating our body to stay healthy much longer, ensuring greater longevity.
How can I plan my training so that I can do a functional workout with a greater focus on the lower limbs?
Personal Trainers presents you with a suggestion for a full functional lower limb workout with only 4 simple exercises:
1. Frontal Lunge with twist
2. Unilateral Kettlebell swing
3. Lateral Lunge walk
4. Single Leg Barbell Landmine Deadlift (can be done with a dummbell)
We recommend 3 sets of each exercise for 10 to 15 repetitions while always keeping the correct technique.
Francisco Barbosa text