Functional Training Resource

The Functional Resource is a comprehensive downloadable product (in PDF format). For the user it provides a fully illustrated in-depth educational collection of workouts and exercises. It is designed with easy to navigate sections for quick reference and printing during a consultation or workout. The resource is over 300 pages long and split into 8 main collections of illustrated exercise pathways, and within each collection there are multiple exercise routines covering body regions, specific techniques and aims:

  • Flexibility, Mobility and 3D sequencing
  • Dynamic body stability
  • Balance and Equilibrium training
  • Strength and Strength Sequencing
  • Corrective Exercise and Functional Development
  • Functional Circuit Training
  • Functional Training Exercises & Workouts

This vast Functional Training download features additional illustrated collections from Frank Forencich at Exuberant Animal, and functional training equipment experts Perform Better.

Quote from the authors

When we first got into functional training and corrective exercise some years ago it was always difficult to track down resources to help us. We ended up doing a lot of leg work through websites, books, videos, courses – the usual trail. This is no bad thing, you start to widen your knowledge base and as you begin to get more experienced you start to cherry pick those things that you know will add value to the way you work. But for us there was a problem, there were a lot of people with a lot of theory, but not necessarily offering us the tools to put this theory into practice. There comes a stage where you need what we call ammunition. You want to be shown exercises, progressions and programmes and you just want to get on with them – lots of them. Folks in this profession like to learn by doing, and if this is given structure then it isnt counter-productive. We also wanted to find something that would work for us, and integrate into how we worked with our clients. Clients need information as well, after all it is they that we fire our ammunition at! It wasnt out there, so we wrote one.

Bob Wood


This is exactly what we require for use with elite tennis players, clear programmes that we as coaches can use as a reference resource and that can be easily followed when players are on tour or away from home.
Matt Little: UK Lawn Tennis Association fitness coach


This is a tool I can use every working day. It covers so much ground and then more. Its easy to get off track with the functional training approach, but not with a resource like this backing you up.
Rachel Birthistle-Cooke: Independent Personal Trainer


I have learned so much from applying these ideas, exercises and programmes, and so have my clients. Its just great to have something so clear and comprehensive to help me learn and apply functional techniques.
Dave Sharp: Chartered Physiotherapist, private practitioner

What is in the Functional Resource...


  • 3 Dimensional stretching
  • Introduction to sequence stretching
  • Corrective flexibility sequence
  • Total body triplane matrix
  • Gluteal/lat chain/ITB flexibility
  • Wall rope and “chain” stretching


  • Abdominal facilitation guidelines
  • Reactive core stability
  • Integrated core… propulsion and force production
  • Hip quadrant stability programme
  • 3d lumbo pelvic control programme
  • Stability ball progression


  • 3D balance and momentum control
  • Single leg stance stability
  • Dynamic balance progression
  • Specialised balance/equilibrium training

Functional/Corrective programmes

  • Thoracic spine mobility
  • Squat facilitation programme
  • Improving lunge and “separation”
  • Beam profile… in-line training and pelvic control
  • Functional exercise integration examples
  • Chain and sling function, mobility and strength
  • Maintaining the athletic shoulder
  • Upper quadrant integrated training
  • Shoulder and hip combined training
  • Forearm, elbow and cuff connection
  • Reactive cable column/elastic training
  • Pelvic tilt control/skills
  • Upper crossed syndrome
  • Functional physical education


  • Gluteal and extensor force production
  • Single leg squat facilitation
  • Training the abdominals for function
  • Torsion performance programme
  • Cervical stability and strength
  • Bodyweight strength sequence training
  • The dynamic lunge pathway
  • The dynamic step up pathway
  • Complete integrated dumb bell progression
  • The three dimensional squat
  • The three dimensional press up
  • The diagonal chopping patterns
  • Jump landing training… force absorption
  • Medicine ball skills and throw progression

Equipment programmes

  • Core board training
  • Using foam rollers… not just massage!
  • Medicine ball training progression
  • Power hurdles
  • Stability disc training
  • Using stackable steps
  • Fitness rings
  • Handled bands and core bands
  • Hurdle cones
  • All of the above fully illustrated programmes were provided in partnership with


  • Integrated Leg circuit
  • Torso circuit
  • Upper quadrant/core integrated circuit
  • The test circuit… physical evaluation
  • Sport specific circuit training
  • The Stick 500… a bodyweight challenge
  • The sprint pyramid

``Primal`` training activities/games

  • A brilliant illustrated collection from Frank Forencich
  • Balance, momentum control
  • Partner resists
  • Group activities
  • Making shapes, controlling shapes
  • Robust, resilient movement training
  • Seeing where fun meets function