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Functional Training
EXERCISES.

A focused movement library for functional training. Select any exercise to open its complete technique, muscle, and video guide.

Functional Training training session

19 MOVEMENTS

FUNCTIONAL TRAINING

Start with movements you can perform with control. Open a card for detailed form guidance.

Pallof Press exercise
01

Pallof Press

3 × 10 / side · All levels

Goblet Squat exercise
02

Goblet Squat

4 × 8–10 · All levels

Romanian Deadlift exercise
03

Romanian Deadlift

4 × 8 · Intermediate

Push-Up exercise
04

Push-Up

3 × 10–15 · All levels

Dumbbell Row exercise
05

Dumbbell Row

4 × 10 / side · All levels

Reverse Lunge exercise
06

Reverse Lunge

3 × 8 / side · All levels

Dumbbell Shoulder Press exercise
07

Dumbbell Shoulder Press

4 × 8–10 · Intermediate

Pull-Up exercise
08

Pull-Up

4 × 5–8 · All levels

Glute Bridge exercise
09

Glute Bridge

3 × 12–15 · Beginner

Forearm Plank exercise
10

Forearm Plank

3 × 30–45 sec · All levels

Mountain Climber exercise
11

Mountain Climber

4 × 30 sec · All levels

Farmer’s Carry exercise
12

Farmer’s Carry

4 × 30 m · All levels

Bear Crawl exercise
13

Bear Crawl

4 × 20 m · All levels

Step-Up exercise
14

Step-Up

3 × 10 / side · All levels

Landmine Press exercise
15

Landmine Press

3 × 10 / side · All levels

Walking Lunge exercise
16

Walking Lunge

3 × 10 / side · All levels

Face Pull exercise
17

Face Pull

3 × 15 · All levels

Standing Calf Raise exercise
18

Standing Calf Raise

4 × 12–15 · All levels

Bird Dog exercise
19

Bird Dog

3 × 8 / side · Beginner