Essential functional exercise routine

By Skelton Paul24 October 2016November 24th, 2016Gym, Health, Triathlon

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7 Essential functional exercises.

Phased progression through levels of difficulty

Minimum 6, maximum 10 repetitions, once you can make 10 move to next progression.

Targeted Benefits:

Improve body alignment
Improve functional strength and energy transfer
Improve run, bike and swim form

Key Points:

Don’t rush rep, 1 second per rep at fastest
Set and engage target muscles before starting each exercise
Breath deeply and evenly

Warm-up with low resistance rowing machine if available, alternatively easy run or gym bike (low intensity)

Pushup progression
Pull up progression
Squat progression
Plank progression
Kettlebell swing
Single leg deadlift
Single leg squat

Pushup Progression - Primal Blueprint Fitness

Pullup Progression - Primal Blueprint Fitness

Squat Progression - Primal Blueprint Fitness

Plank Progression - Primal Blueprint Fitness

How to do a Kettlebell swing

Single Leg Deadlifts

Single Leg Squats to Strengthen the Glutes

About Skelton Paul

Life-long endurance athlete with 20 years IRONMAN experience and 12 years of coaching. TrainingPeaks Level 2, IRONMAN Uni, WOWSA Level 3, Triathlon Australia, and Primal Health accredited Coach. Active adventure-focused athlete of 14 IRONMANs, Kona Qualifier, Ultraman, Comrades and Ultra swim finisher.