Functional Training Segment
Try to move quickly into the next sequence, the functional training segment of the workout. The upper and lower body will work at the same time. Remember to keep the muscles of the core region engaged. That means pulling in the navel slightly, engaging the pelvic floor, and holding the abdominal wall firm.
This sequence requires a medicine ball. It is recommended for women to start with a four-pound ball then move up to a six-pound ball within a couple of weeks. Men should begin with a six- to eight-pound ball. If you do not have a weighted ball, you can use a basketball or any other ball, even a hand weight will work.
Training Sequence 1
Equipment needed: medicine ball or weight Repeat this sequence 2–3 times:
Squat with overhead reach 10 times. (Chapter 6, page 66)
Alternating Runner's Lunge, stepping back holding ball in front of chest 10 times total. (Chapter 5, page 51)
Overhead Rotations 10 times total. (Chapter 16, page 196)
Wood Choppers, 5 times each side. (Chapter 7, page 88)
Lateral Lunge (hold ball under one arm) 5 times each side. (Chapter 6, page 72)
The following sequence begins to warm up the shoulders and the upper body with pushups, generates some power in the legs with jumps, and opens up the hips with some dynamic, active stretching. Take your time with the exercises that require you to stand on one leg; they can be challenging. Stay focused and control your breathing.
Training Sequence 2
Pushups, hands wide, 10 times.
Knee Drive 10 times total. (Chapter 16, page 192)
Vertical Jump 10 times. (Chapter 6, page 69)
High Knee Hold 8 times total. (Chapter 8, page 100)
Standing Quad Stretch with floor touch 8 times total. (Chapter 8, Page 102)
High Knee Hold 10 times total.
Sumo Squats, slow with hands at sternum, 8 times. (Chapter 6, page 66)
Static Sumo Squat for 10 seconds. (Chapter 6, page 68)
Hands to floor, walk hands forward to Downward Facing Dog. (Chapter 5, page 50)