7 Functional Training Exercises with Matthew Griffiths

Functional training – training that includes resistance and mobility exercises that will act to support you in your day to day life – is a favourite of Casall ambassador and trainer Matthew Griffiths. 

We've partnered with Matthew to create a functional training program you can do at home, using equipment that you can easily have on hand. The program is designed for individuals of all fitness levels. If you're at a beginner level simply work through the program one time; those who are more experienced can repeat it 2-3 times. Aim for 30-60 seconds of rest between each exercise.

1. STABILITY PUSHUPS

Required equipment: Casall Foam roll large
Repetitions: as many as you can in 30 seconds

  1. Start with your hands on the roller, shoulder width apart, and your feet on the ground hip width apart.  
  2. Your body should be in a plank position, with a straight line from head to foot.
  3. Lower yourself down, maintaining the same position, keeping arms tight to the body.
  4. Push up to the starting position with the same form. 

2. LYING HIP EXTENSION

Required equipment: Casall PRF Mini loop band
Repetitions: as many as you can in 30 seconds

  1. Start lying on your back with your knees bend, with the loop band just below the knee.
  2. Flex your knees to about 90° while having your heels down and your toes flexed up.
  3.  Without moving knees or feet, lift your hips up as high as you can without overextending your lower back.

3. STANDING HIP ABDUCTION

Required equipment: Casall PRF Mini loop band.
Repetitions: as many as you can in 30 seconds.

  1. Support yourself against a fixed object like a wall or table, with your feet hip-width apart and the band just above the knees.
  2.  Standing on the right leg, pull the left leg as far as you can out to the side while still remaining upright in your upper body.
  3. Return the leg to the starting position slowly and with control.
  4. Do this for 30 seconds on the first side, turn and repeat on the other leg for 30 seconds.

4. STANDING RESISTANCE TUBE ROTATION

Required equipment: Casall PRF Resistance Tube.
Repetitions: as many as you can in 30 seconds.

  1. Attach the Resistance Tube to a fixed object at chest height.
  2. Stand with your feet shoulder-width apart.
  3. Grasp one handle with two hands, making sure you have tension on the Resistance Tube.
  4. Rotate and pull the Resistance Tube across your body in 180° arc from left to right in a controlled manner.
  5. Return to the starting position with control, and repeat as many times as you can in 30 seconds.
  6. Repeat with second side. 

5. RESISTANCE TUBE STEP BACK PULLS

Required equipment: Casall PRF Resistance Tube.
Repetitions: as many as you can in 30 seconds.

  1. Attach the Resistance Tube to a fixed object at approximately chest height.
  2. Holding the Resistance Tube with two hands, making sure you have tension on the band, stand with your feet shoulder width apart.
  3. Take a short step back with the knees under the hip, and pull simultaneously.
  4. Alternate between the legs every time you pull.

6. WORKOUT BALL WOOD CHOP

Required equipment: Casall PRF Workout Ball.
Repetitions: as many as you can in 30 seconds:

  1. Stand with your feet hip-width apart holding the ball by your left knee.
  2. Lift the ball up diagonally up and over your right shoulder.
  3. Return back to the start position with control, repeat as many times as you can in 30 seconds.
  4. Repeat with the ball starting by your right knee.

7. JUMP ROPE FINISHER

Required equipment: Casall PRF Jump Rope.
Repetitions: as many as you can in 60 seconds.

  1. Jump as fast as you can for 60 seconds