Functional Strength Workout - Phase 2 (Weight-shift Progressions)

This is part 2 of a 3 part series of functional strength training workout videos that show you how to gradually progress your program to more complex and difficult exercises.
I highly suggest to read the full article in the link below about this as it gives you much more detail about program design and each of the exercises shown.
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The main focus with this program is learning how to use the weight shifting skill when completing a multi-joint exercises. This is primarily seen with the cable push and cable wood-chop but also with the lunge pull exercise.
Learning how to effectively weight shift from right to left with multiple movements and in several directions is critical for movement efficiency. The secret to making the more complex exercises in level 3 work is learning how to effectively transfer the weight of your body from one side to the other without compromising your posture, core stability, or compensating at the hips or feet.
Read this article to see more about why this method is so important
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The dumbbell squat press exercise is a lot harder than it looks and is the only one in this program that needs explosive timing. I could alternate this with the much more controlled stepping shoulder press exercise if I wanted to focus more on the motion controlled movement. Both are great exercises it just depends on what I want to focus on more.
While these exercises are a progression they are still quite controlled as the tempo does not need to be as explosive with these movements as it will be in level three. The suitcase carry and side plank exercises are great anti-rotators to counter the explosive rotary power movement seen in the weight shifting exercises. This is a perfect example of how versatile the core needs to be and why you need to have this huge variety in your program to ensure you teach the body all the skills it requires, as opposed to just the ones you like.
Other great articles to read with tons of additional information are shown in the links below
Multi-joint exercise benefits
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Core training using the slings
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Functional Strength Training Is Everything and This Is Why
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Movement Is More Important Than Muscle
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Turkish Get Up Is The Ultimate Core Exercise
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Using Farmers Walks and Suitcase Carries To Improve Gait & Functional Strength
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Lastly, make sure you grab a copy of our Little Black Book of Training Secrets that has over 100 workouts like this all drawn up and done for you.
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