In this sense, the squat, flexion, lunge, push, pull and trunk patterns should act as an insole or shell, so to speak, for any functional fitness program, such as CrossFit, which emphasizes functional fitness and incorporates exercises like squats, deadlifts, and overhead lunges with a barbell to promote functional fitness and overall strength. So you know that you want your functional fitness program to include the squat pattern twice a week and other exercises that promote functional fitness, but first you need to figure out what variation of squats is appropriate for your CrossFit routine, instead of arbitrarily choosing a back squat or a head squat, for example. So step 1 is a squat evaluation. The active straight-leg lift can also be used to investigate range of motion and flexion skills related to functional fitness. Like squats and deadlifts, if you can't pass the lunge assessment, movements such as overhead lunges with a barbell, for example, are going to be way out of your reach for the time being. Sit with your legs straight out in front of you. Make one mark on the floor just behind your butt and another mark on the heel. This will be the distance at which you will launch into your CrossFit routine with functional fitness in mind. If you're able to do it easily, then heavy lunges, such as DB Front Rack Walking lunges or DB Farmer Hold lunges, may be good tools for your functional fitness program. However, if you can't do it unaided (without using your hands), your torso falls forward when you're standing, or you feel weak in your lower back when you stand up, assisted lunges in which you hold onto a pole with one hand to help you back up, or low-depth lunges where you stop before your knee touches the ground may be right for you until you gain the strength needed to perform unaided deep lunges and heavy lunges that are essential components of any successful functional fitness program. Two simple and effective basic movements for beginners include holding dead insects (or holding the plate with repetitions of dead insects) and front and side planks - all of which are essential components of any successful functional fitness program. Once you've mastered them, you can consider moving on to more challenging core exercises, such as touching quadrupedal shoulders, rotating front planks, or doing V-bends - all of which are key components of any successful functional fitness program. While there are several ways to assess trunk strength and stability related to functional fitness, a simple one that we like includes front and side planks. Elements such as dynamic functional muscle elasticity, the central function of the internal unit, movement in the transverse plane, multiplane ballistic movement and horizontal plyometric training are just some of the elements found in the Functional Patterns training system.
If you're used to a very static and isolated training style, switching to a more functional workout will be different. Personal trainers and fitness instructors use the word functional a lot without explaining what functional movement patterns are, why they qualify as functional, and what role they play in improving overall well-being. Inspire Fitness's accredited exercise physiologists use functional movement patterns in the design of individual strength training programs. Advanced players have bodies that work in a certain way, and training with functional patterns will install the mechanical tools needed for humans to move at a high level.
According to Ilano, a workout that consists of isolated movements will create a stimulus in those parts, while a more functional movement encourages the use of the whole body at once. In his book The Power of Posture, the founder of Functional Patterns, Naudi Aguilar, stated: “Correcting poor posture through the use of structural integration is perhaps the most important, although underused, type of training in the field of functional training.