Functional Fitness Workouts

Level 4 Workouts: Functional Fitness Phase

Level 5 Workouts: Sport Conditioning Phase

Level 6 Workouts: Longevity Fitness

A person jumping in the air with a jump rope.

Equipment Needed

All workout videos are password protected to ensure you are ready for each level of progression. You are provided next level passwords only when you have demonstrated the ability to perform all the exercises progressions at that level from neutral spine alignment during online coaching sessions. This is one of the main aspects of our program that sets us apart. You will condition yourself to function from healthy posture. You will also learn joint clearing techniques to address your individual joint misalignments before strengthening.

"Any exercise performed from collapsed posture only reinforces the faulty loading patterns that cause the joint misalignments that cause pain."

Todd Ball P.T.

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Functional Fitness Made Simple

What it took to get to this level of conditioning is your new lifestyle to ensure long term Injury Management and Injury Prevention. The Injury Prevention 8-pack will condition you to safely return to fitness, sport and recreational activities with healthy posture.

You cannot unload your neck or low back until you restore your ability to “Stack Your Upper Back!"

Commonly Asked Questions

Should I do the exercises if I have pain?

If your pain is coming from muscle tightness and resolves after a few repetitions, it is likely safe to work through this pain. This is why we have you perform your joint clearing techniques before strengthening exercises. We will be able to identify and many times treat mis-alignments to allow you to safely complete your workout. Discuss any pain issues with your PT on Demand PT/PTA during your next coaching session for clarification.

If you do not resolve any pain issues at one level of exercise, DO NOT advance to the next level of exercise. Move on to the next exercise in the workout.

- Do not perform an lower body conditioning workout if you cannot squat into a chair using a hip hinge strategy without pain.
- Do not perform an upper body conditioning workout if you cannot lift your arm overhead without shoulder or neck pain using the 2-part overhead lift strategy.

What other exercises can I do?