Functionality at its Finest: 8 Exercises You Should Be Doing

If you're like me, then you're probably tired of being tired, achy joints, muscle weakness & tightness, belly fat, brain fog & feeling out-of-tune from your highest self. No worries, take advantage of these 8 incredible exercises and you’ll notice your flexible, energetic, light-on-your-feet, & lean self blossom in no time.

*The first 4 exercises on this blog are solely inspired by Ben Patrick, the CEO of Athletic Truth Group (@kneesovertoesguy on instagram). But why did I incorporate them? Well, it’s quite simple: if you have legs then you’re on those trunks every—single—day (hopefully). These movements optimize those trunks, and in return, optimize your entire well-being. Be blessed you have operating and functional legs that can undergo pain from a workout because there are people unable to perform these movements AT ALL. With that in mind, expect an enhancement in your athletics (i.e. jump higher), greater flexibility and functionality, and most of all, going through life 100% pain-free.

The same goes for all of these holistic workouts. Your body is an interconnected web of flesh—when you change one intricate piece, a cascade of events go down. It’s a never-ending domino effect. Therefore, if you utilize these movements, your entire scope of life changes. Your mood boosts, your metabolism raises, your ability to move functionally skyrockets, your relationships improve… your ideal life kindles right before your eyes.

1. Patrick Step-Ups

Muscles Used:

VMO (Vastus Medialis Oblique)

Soleus

Glutes

Hamstrings

Patrick Step-Ups are phenomenal at building your VMO—the densest of the 4 quad muscles. It’s the fastest twitch quad, so the more you can activate it and trigger its power, the higher you’ll jump and the more athletic and healthier you’ll become. Ben Patrick proved this to be one of the best ways to prevent and alleviate knee pain. Go through the walk of life without any of that dreadful shizzle! Give your knee the TLC it deserves.

2. Tibialis Anterior Wall Lifts

Muscles Used:

Tibialis Anterior

Soleus

One muscle we humans neglect to exercise in isolation is the tibialis anterior. We tend to over dominate the other calf muscles, like the gastrocnemius which can cause knee pain and potentially lead to shin splints (especially in runners!). However, we can easily target the tibialis with one simple movement: wall lifts. It’s become one of my favorite exercises in the world because you can perform it anywhere with a little back pressure support. For instance, at my job at Restore Wellness Center, whenever I am waiting for clients to come in for their scheduled appointments, I tend to lean against the wall. This is the perfect opportunity for me to lift away! Plus—it’s easy for anyone to do, any age, any background.

3. Knees Over Toes (KOT) Squats (aka Long Sissy Squats)

Muscles Used:

Quads

Soleus

Tibialis Anterior

Glutes

Hamstrings

Core

Yes, these are as difficult as they look. This movement will test your mobility and lower body strength while promoting knee protection because of the full range of motion. Emphasis should be placed on volume before you begin to go lower. For instance, I am elevated on a 6inch platform in this video and can now hit depths below the ground. I wasn’t always able to go that low. I began at a mid-range and progressively tested my limits. Why perform this? Because it looks dope af. Jk, it's ALSO because it's amazing for your knees, balance, and bodyweight control—all things we NEED as we age.

4. Bulgarian Split Squats & Long ATG Split-Squats

Muscles Used:

Quads

Hamstrings

Glutes

Calves

Bulgarians and long ATG split-squats turn boys into men (and, uhm, girls into women). This challenges your balance and can help you prosper strong, flexible athletic legs. Over the past several weeks I have been able to get deeper and deeper with this by performing around bodyweight 30-50 reps/leg scattered throughout each day. Then, 2 days out of the week I will add resistance with dumbbells and workout with sets of 8-12 reps. Knee pain = GONE.

5. Dips

Muscles Used:

Pectorals

Anterior Deltoids

Triceps

Dips are dope. Activating your anterior chain is just as important as working the posterior and the legs. BALANCE IS HARMONY. If you can barely perform one, then add resistance bands under your feet to help you accomplish this feat. Once you can do 20 bodyweight, then you can begin to utilize a weighted belt and add 10lbs for every rep. Before you know it, you’ll be able to hit 135lb on a belt for 5+ reps (like me!).

6. The Classic Pull-Up

Muscles Used:

Lats

Traps

Rhomboids

Biceps

Brachialis

Ahhh, the classic pull-up. We humans are basically apes, so sometimes take what momma told you as a kid with a grain of salt and please… PLEASE… begin monkeying around. The pull-up is one of the most important, simple movements in the human experience, yet a great deal of individuals lack the strength and ability. If you fall in this group, no worries. Start off by using bands under your feet for some heightened momentum upward and to take some of the weight off. Also, be sure to lock out completely in order to build desirable scapular strength. This will help you get the real-deal posterior chain benefits: improved posture and shoulder mobility. Track some goals as you progress. Maybe 1, then 5, then 10, then 20 if you can. It is a super fulfilling feat to be able to pull yourself up over a bar, but don’t take my word for it, talk to the monkey at the zoo.

7. Suitcase Carries

Muscles Used:

Core (Predominantly Obliques)

Legs

Traps

Suitcase carries are a simple way to activate your core, build strong grip strength and create stability with the instability in life. I am a huge proponent of Farmer’s Carries as well which utilize two free weights, one in either arm. However, suitcase carries seem more functional and applicable to the real world because most of the time you won’t be hauling two identically heavy weights somewhere in both hands. Either way, picking up heavy shit and walking it for a long distance is quite functional, if you ask me. Perfrom with 1/4 of bodyweight for 30 steps per side if possible, 5 sets/week.

8. Turkish Get-Up

Muscles Used:

Rectus Abdominis

Obliques

Deltoids

Triceps

Quads

Glutes

Hip & Shoulder Rotators (abductors, adductors, etc.)

*Basically, your whole flippin body

The Turkish Get-Up is a great way to test your longevity markers because it utilizes every muscle in your body and challenges balance, coordination, flexibility and strength. Do the best you can to move smooth and controlled without jerky transitions. This will prevent injury and also activate more stabilizers. Don't sit down, (turkish) get-up.