FUNCTIONAL STRENGTH TRAINING: BASIC
Train 2 - 3 times per week; Begin with the warm-up. End with cool-down period of 5 - 10 minutes followed by flexibility exercises. Choose a weight or resistance where the last rep is challenging.

Exercises
Standing Medicine Ball throws: 20 each of Forehands, Backhands and Overhead Throws with a Bounce
   
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Knee/Bench Push-ups 2 - 3 x 10 - 12  
2. Bench Steps 2 - 3 x 12 - 24 Dumbbell or Powerball
3. Modified Walkovers 2 - 3 x 8  
4. Box Squat 2 - 3 x 8  
 
Perform 1 set of #1 - #4, then repeat once or twice so that upper and lower body exercises are alternating
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Standing Rows 2 - 3 x 10 - 12 Stretch Cord or Cable
2. Lunges 2 - 3 x 8 - 12  
3. Dumbbell Flyes or Presses 2 - 3 x 8 - 12 Dumbbell or Powerball
 
Perform 1 set of #1 - #3, then repeat once or twice so that upper and lower body exercises are alternating
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Inverted Flyes 2 - 3 x 8 - 12 Stretch Cord, Cable, Dumbbell or Powerball
2. 3-way Calf Raises 2 - 3 x 6 - 8 each way Dumbbell or Powerball
3. Alternating Front Raises 2 - 3 x 8 - 12 Stretch Cord, Cable or Dumbbell
 
Stretching / Flexibility Exercises