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Function series

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About Course

Function series is a general program focused on all around movement training. The core of practice is dynamic movement patterns including parts from Stretching and Strength. Function challenge agility(balance, stability etc.), coordination and skill learning abilities.

One session last about 30 minutes but it is easy for you to make it shorter or add some extra sets.

Every Function video presents one movement pattern. There are three different difficulty levels; easy, intermediate and advance.

What Will You Learn?

  • Full body movement skills, strength, flexibility and coordination

About the instructor

Course Curriculum

SESSIONS 1-3
Level: easy

  • INFORMATION (read before continuing to sessions)
  • General warm up (DO ME FIRST!)
    00:00:00

Function session 1

  • Introduction
  • A1 Bridge & Pull
    00:00:00
  • B1 Lunging Lizard
    00:00:00
  • C1 Squat & Rotate
    00:00:00
  • D1 Catch & Kossack
    00:00:00

Function session 2

  • A1 Grasshopper
    00:00:00
  • B1 Lizard push up & bent leg side hold + kossack
    00:00:00
  • C1 Hip hinge lift with row
    00:00:00
  • D1 Catch & Kossack
    00:00:00

Function session 3

  • A1 Hindu squat & Lizard push up
    00:00:00
  • B1 Hip Throw
    00:00:00
  • C1 Bridge & Pull
    00:00:00
  • D1 Catch & Kossack
    00:00:00

SESSIONS 4-6
intermediate

  • INFORMATION (read before continuing to strength sessions)
    00:00:00
  • General warm up (DO ME FIRST!)
    00:00:00

Function session 4

  • A1 Bridge & Pull (intermediate)
    00:00:00
  • B1 Lunging Lizard
    00:00:00
  • C1 Squat & Rotate
    00:00:00
  • D1 Catch & Kossack (intermediate)
    00:00:00

Function session 5

  • A1 Grasshopper with a twist (Intermediate)
    00:00:00
  • B1 Lizard push up & straddle hold + Kossack (Intermediate)
    00:00:00
  • C1 Hip hinge lift with leaning lunge (intermediate)
    00:00:00
  • D1 Travelling Lizard to rotating Kossack (Intermediate / Challenge)
    00:00:00

Function session 6

  • A1 Sissy Squat & Lizard Push up (intermediate / Challenge)
    00:00:00
  • B1 Hip Throw ( Intermediate)
    00:00:00
  • C1 Bridge & Pull (Intermediate)
    00:00:00
  • D1 Catch & Kossack (intermediate)
    00:00:00

SESSIONS 7-9
intermediate to challenge

  • INFORMATION (read before continuing to strength sessions)
    00:00:00
  • General warm up (DO ME FIRST!)
    00:00:00

Function session 7

  • A1 Bridge & Pull (Challenge)
    00:00:00
  • B1 Lizard Jump (Challenge)
    00:00:00
  • C1 Ice skater squat with one arm row (Intermediate)
    00:00:00
  • D1 Hip throw (Intermediate)
    00:00:00

Function session 8

  • A1 Grasshopper with a twist (Intermediate)
    00:00:00
  • B1 Lizard push up & straddle hold + Kossack (intermediate)
    00:00:00
  • C1 Catch & Kossack (Challenge)
    00:00:00
  • D1 Hip hinge lift with Pistol squat (Challenge)
    00:00:00

Function session 9

  • A1 Sissy Squat & Lizard Push up (intermediate / Challenge)
    00:00:00
  • B1 Hip hinge lift with leaning lunge (Intermediate)
    00:00:00
  • C1 Side plank with row and side stretch
    00:00:00
  • D1 Catch & Kossack (Challenge)
    00:00:00
  • Congrats, you are now finished the first round of Funtion series!

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