Functional Training

Unlock Your Body's Potential and move like an athlete with functional training

Would you like to move like an athlete?

Athletes do not train just for bigger muscles, they require functional ones that can carry them on the field.
Functional training is about enhancing your body's efficiency in everyday movements. By incorporating functional training exercises into your routine, you're not only strengthening muscles but also improving balance, flexibility, and coordination. These exercises will make sure that your body performs optimally in real-life scenarios and will lead in to improved overall fitness and resilience.

While our strength training plans already include a range of functional movements like squats, deadlifts, pull-ups, and lunges, here are some unique yet highly effective exercises to amplify your workout routine. You can either do them all at once or integrate them into individual workout days. This is by no means an exhaustive list of functional exercises but we chose what we think are the best for you to try out:


Farmer's Carry

Benefit: Farmer Carries work wonders for grip strength, core stability, and overall functional strength. Majorly targets the forearms, core, and traps.

Placement: Great addition to a back, arm or core specific day.

Sets & Reps: Perform 3 sets of 40-50 meters or timed carries, focusing on maintaining posture and control.
For a more advanced version, try single arm carry or bottom up kettlebell carry


Sled and Reverse Sled

Benefit: Both sled variations provide exceptional conditioning, targeting multiple muscle groups including the quads, hamstrings, glutes, and calves.

Placement: Perfect for a dedicated leg day or as a supplementary exercise.

Sets & Reps: Start with 3 sets of 40-50 meters or timed pushes/pulls, adjusting weight and distance as needed.


Pistol Squat

Benefit: Bulletproof your knees! Pistol Squats improve unilateral leg strength and balance. They primarily target the quads, glutes, and hamstrings.

Placement: Ideal for leg day to amplify lower body strength.

Sets & Reps: Aim for 3 sets of 6-8 reps per leg, focusing on control and depth.


Ball Slams

Benefit: An excellent full-body movement, the Ball Slam enhances power and explosiveness while engaging the entire body.

Placement: Can be incorporated into a upper body or arm day for added dynamism.

Sets & Reps: Perform 3 sets of 8-10 throws, ensuring controlled explosive movements.


Cable Wood Chopper

Benefit: This exercise promotes rotational strength and stability, engaging the core, obliques, and shoulders.

Placement: Perfect for an overall core or shoulder-focused day.

Sets & Reps: Aim for 3 sets of 10-12 reps on each side, ensuring controlled and deliberate movements.


Single Arm Overhead March

Benefit: This exercise target core and shoulder stabilizers.

Placement: Great addition to a core or shoulder-focused day.

Sets & Reps: Aim for 3 sets of 10-12 reps on each side, engage core and keep hip straight.


Tibialis Raise

Benefit: This exercise strengthens the often-neglected muscles around the shins, enhancing lower leg stability.

Placement: Can be added to leg day for comprehensive lower body conditioning.

Sets & Reps: Start with 2-3 sets of 12-15 reps, gradually increasing resistance as needed.


Battle Ropes

Benefit: Battle Ropes improve cardiovascular fitness, upper body endurance, and grip strength.

Placement: Can be incorporated into an arm or full-body conditioning day.

Sets & Reps: Perform various waves, slams, or alternating movements for 30-60 seconds per set, adjusting intensity based on fitness level.


Box Jumps

Benefit: Box Jumps develop lower body power, explosiveness, and coordination.

Placement: Ideal for a leg or full-body workout day.

Sets & Reps: Perform 3 sets of 6-8 jumps, adjusting the height of the box based on skill level and progression.


Turkish Get-up

Benefit: The Turkish Get-Up enhances overall stability and mobility. It primarily engages the core muscles, shoulders, and glutes.

Placement: Ideal for a shoulder or core-focused day.

Sets & Reps: Start with 3 sets of 4-6 reps per side, gradually increasing as proficiency improves.



Benefit: The Windmill enhances flexibility, particularly in the hips and hamstrings. It primarily works the core, shoulders, and obliques.

Placement: Fits well into a day dedicated to working the shoulders or core.

Sets & Reps: Start with 2-3 sets of 6-8 reps per side, focusing on proper form and gradual progression.