7 Favorite Functional Bodybuilding Moves

[@TheKneesovertoesguy]

The GOAT 🔥

[@marcusfilly]

Following in your footsteps the best that I can

[@Joeyleeham]

Coming from the goat himself

[@halmstadt]

Week after week you deliver stimulating ideas, well explained and without any fluff. Pleasure to follow along and try to improve every day. Thank you sir.

[@marcusfilly]

Thank you for the compliment. Happy to share this work

[@LostaraYil666]

The 1/4 rep is brilliant, I use it in split squats, cossack squat and pretty much everything, so many gems to pick out in these videos

[@marcusfilly]

Thanks, glad you got so much out of it.

[@vladghelu516]

Finally a very smart guy working out!

[@marcusfilly]

Appreciate you!

[@SchuyFit]

Man, these are all gold. Crazy that I don't include any of these in my training right now. Time to make some changes!

[@marcusfilly]

give them a shot!

[@justinodevries]

Found your channel like 2 weeks ago and i gaind so much great information that all my CF classes have benefit from it. Keep it up!

[@marcusfilly]

Welcome aboard!

[@christiandawson5031]

Wow love the cross body carry

[@mayrakennedy6200]

great video explaining functional bodybuilding. I had never heard of this term and totally agree with effectively moving the body. Thanks for sharing.

[@marcusfilly]

Love to hear it

[@iamshaneosullivan]

Great content Marcus as always - That Unilateral RDL Landmine is such a beautiful movement 🙌🏻

[@marcusfilly]

It really is!!! Perfect blend of stability and support

[@ryannbeck]

will start adding these in ASAP. Thanks!

[@marcusfilly]

Fantastic! Let me know how it goes!

[@kimnielsen2002]

I love Persist, best program i ever done!

[@marcusfilly]

that is so great to hear. thanks for the compliment.

[@KeithTheKing67]

Amazing video! This is the first I've seen of you and I subscribed right away. I love your focus on imbalanced moves as well as carries and isometrics. I'm sure your channel has a lonng way to go for the fitness youtube community, and for your own subscribers as well. Best of luck to you Marcus

[@KeithTheKing67]

Also, I wanted to add that your explanations and video timing are fantastic to learn all about the exercises fully and without going too quickly.

[@Christoph-j]

very creative movements. love it

[@campusmuscle4303]

Thank you for these. I’ve been wanting more functional movements in my training. These help out tremendously

[@marcusfilly]

Happy to help!

[@1966johnnywayne]

This is absolutely one of the most practical and useful workout videos I have encountered. SUBBED.

[@kenyanettingham1818]

Thanks for the fresh moves 🤘🏽

[@marcusfilly]

my pleasure

[@guigreco7344]

Definitely you are the goat. Marcus, I’ve been seen and using your workouts for years. Now I’m into calisthenics and I want to add 1 funtional exercise to build more strenght, etc. I want to keep it simple and minimalist, I used to use my home gym, but now for different reasons I need less equipment on the go. Do you think that 1 kettlebell can matches what I want? Or do you recommend me other kind of equipment. Again. Thanks for your contribution to our or bodies and minds. I think your contribution is more than you think. Probably if your answer is positive, I’ll use the ebook to get into it.

[@shaunschofield3852]

Thanks for the video. Been on Persist for two weeks and I look forward to working out every day! Also great idea for the whoop when using kettlebells. It can get uncomfortable in those positions. I never thought of just spinning it around.

[@marcusfilly]

That whoop hack is super helpful Glad to have you with us in persist

[@amancalledlimey]

awesome Marcus

[@lourdesoliva3951]

try to reduce my lower belly and is extremely challenging. Fantastic workout.

[@franvelert]

Love your videos!

[@jeanpauljeanpaul2530]

Shoulder health is so important. I developed a small tear in Sub scapula, and infraspinatis. It’s messing up my tennis training now.

[@jalaynejohnson2329]

I love your videos and how you breakdown each movement.. Along with properly doing each movement. I love it!! My question is what brand is the slant board that you use?

[@namikpaul7505]

Hey Marcus, thanks for another great video! Could you please share your views on recovery and rest days Vs. active rest days and when and how they should be programmed please 🙌🏼

[@sneil8056]

like the idea of using landmine for RDL - thanks! also like that there is less screeching music between sections in this video - thanks! lol

[@marcusfilly]

yes we took your feedback

[@danielbogiatzian7920]

Hi marcus can you please share a lamdmine full body workout, thanks

[@marcusfilly]

I was just thinking that this is a video i want to release soon. I think I will do a Landmine Core Workout

[@idolinfo7393]

Thanks for the video. Where did you get your slant board and the steps that help you get on the bridge chest press?

[@rasecsajor3699]

Great 👍🏽 training brother thank you for not using that screeching music during transitions 😂

[@campusmuscle4303]

Not sure if you mentioned it before. How do you go about making splits for your training. I’m still trying to figure out the best approach to not overtraining. (I’m so use to the bodybuilding split.

[@overnightavenger1470]

Question: I purchased your old FBB program on the old website with the black and red theme which I can still access. It’s like a blue one now. Is there a difference with the programs between each site ?

[@marcusfilly]

The programs are the same. Our PERSIST program is the current subscription that is constsantly updated. Some of the old programs are still for sale on the new site with updated formatting.

[@Copepod]

Awesome

[@marcusfilly]

🙏🏼🙏🏼🙏🏼

[@NitishKumar-nz8qy]

Genius

[@oranbooker1356]

Hey Marcus, great stuff! Question Helping my 6'4 15 years old son build a base now ad he is become a good football quarterback. What functional movement do you think would be good for him to do to strengthen his core and twisting core movements, hip glutes to throw the football? Something to add to his routine after building a base. (His base now squats, push, pull & overhead press)

[@marcusfilly]

I think it is more than just a single movement or two. It is a complete program like our PERSIST training plan that will help

[@oranbooker1356]

Thanks Marcus 👍

[@jprince3]

Great vid where did you get the slant board ? Thank you

[@marcusfilly]

slantboardguy.com/product/filly/

[@stefanmccall5442]

You did the Filly Press seated two different ways (On a bench, and in a lunge). Is one preferred over the other?

[@bubbie23jw]

Where can I buy that slant board for squats

[@MysticalFeelings223]

What does this mean 20×0×10reps? Zero means what ? also could u suggest some books or websites to get more knowledge on functional movements as this is a whole new field for me?

[@michellealmonte6595]

Do you have any “HIIT with me” vids?

[@marcusfilly]

Filming one for next week

[@joshc8870]

What wedge board do you use for the cyclist squats?

[@marcusfilly]

It is from slantboardguys

[@bobbywrigs8762]

I have a question about your set/rep suggestion: 3 sets, 30x0 x 10-12 reps for the glute bridge kb chest press. What does 30x0 mean?

[@marcusfilly]

chest press @ 30X0 means 3 seconds down, no pause, up fast, no pause at the top

[@mdsfanhouse]

Thoughts on using a dumbbell instead of the landmine on the single-leg RDL?

[@marcusfilly]

it works well. just a little more demanding on the balanc.e

[@yrot74]

Could I sub kettlebells for dumbbells on some of these?

[@marcusfilly]

Yes you can!

[@guillermoValdez369]

Are you supposed to brace the midline when you walk? Are your supposed to stay neutral? Please clarify?

[@marcusfilly]

I don't like to over complicate bracing. You will naturally brace when the loads get heavier.

[@ssg9ssg989]

I'm one of those skinny fat guys. 35 years old. I look stronger than I am but the thickness is my fat/skin. I'm mostly shaped normally but there is a spare tire situation, and I've never been able to gain a V shape or put on muscle like others around me. I don't smoke and have a few drinks every other weekend. Research tells me it could be that I need to address hormones. I realize that both diet and type of training and proper sleep and mindset/drive are all essential. Never been able to look the way I want to. Any comments on this would be appreciated.

[@marcusfilly]

I would argue that proper diet, movement, and sleep will fix most hormone issues out there. consider getting support from my team of dedicated coaches. check out www.functional-bodybuilding.com/ID

[@shantanusapru]

Hey Marcus, I have 2 questions reg. the cyclist squat: 1) Do the feet need to be so close to each other (as you demo'd) or can they be apart? If yes, then how much is 'allowed' -- just a few inches; hip/shoulder width; half that?? 2) What if I reverse the inclination? That is, instead of heels elevated & toes at the bottom, the toes are at the top of the incline & the heels at the bottom? Do you think this variation would be useful? Say, to target the ant. shin muscles? Or simply to change the ROM of the squat? Or just as an added mobility component (esp. for calves)? In short, do you see any value in that variation? Love your work & videos, BTW...!

[@marcusfilly]

1. the idea is that with the heels elevated you don't need the legs so far apart in order to achieve great range of motion

[@marcusfilly]

2. i don't see much utility in this position unless you are doing hinging exercises like RDL. it doesn't work well or squatting.

[@shantanusapru]

@@marcusfilly Reg. 1.: OK. I understand.

[@shantanusapru]

@@marcusfilly Reg. 2: Ah, I understand! So, for an RDL it might be useful as increases ROM &/or tension in the hamstrings... Thanks for answering my queries!

[@jackdempsey9346]

Do you ever hit the heavy bag for fitness?

[@marcusfilly]

it hasn't been something i've ever done

[@jackdempsey9346]

@@marcusfilly liking all your material. Keep up the awesome videos

[@Peshur]

Would these 7 work as a circuit?

[@marcusfilly]

There is a pdf link to n the description that shows how to put them together for a full workout

[@Peshur]

@@marcusfilly awesomeness! Thanks

[@TreeHuggerLifer]

what are those kicks? are they barefoot? :)

[@marcusfilly]

these are from vivo barefoot. primus lite

[@seanlucero4240]

Great job with display of wrong form. Thank you

[@INXIETE]

Pink Lipstick?