This page provides a list of the key functional exercises; describing how to correctly perform the movement, and common mistakes to avoid

The Big 4


The Squat is one of the most important exercises in any training program. It strengthens the powerful muscles of the legs while improves core stability and overall mobility of the hips and ankles. Everyone should be practicing this movement critical movement as it is the most fundamental exercise pattern known to humans.


The Bench Press is already the most popular exercise performed across the country. Unfortunately, many perform this movement incorrectly which can often lead to shoulder injuries. If done correctly, the bench press is an excellent way to train shoulder stability and horizontal pressing.


The Deadlift is another important lower body exercise as it teaches the proper technique necessary to lift an item off the floor. It strengthens the posterior chain muscles which include the spinal erectors, the glutes, the hamstrings as well as the core. If you cannot perform the deadlift, there are several variations you can do. 


The Overhead Press is a critical movement that strengthens and ingrains the ability to maintain a stable shoulder position when reaching overhead. This movement serves as a great pre-habilitation exercise to maintain healthy shoulders. It strengthens the shoulders and arm muscles while teaching core stability.

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