Total Body Exercises and Functional Exercise Progressions

Total body exercises that integrate multiple muscles (including the core muscles) should be incorporated into any routine that is part of a functional training program, because these functional exercises are most likely to have a positive impact on everyday activity.

This course discusses variations, progressions, and regressions of total body exercises (a.k.a. integrated exercises, functional exercises, functional training exercises, functional movements, whole-body exercises, total body workouts, etc). Almost all of these movement patterns include a compound upper body exercise with a compound lower body exercise, with the intent of integrating multiple muscle groups into a functional movement pattern. These functional exercises challenge core stability and neuromuscular control, and have particularly high transference to daily life and intense physical activity. Further, this course includes detailed directions for cueing to optimize recruitment (e.g. increase core stability and glute recruitment), optimize foot placement (e.g. shoulder width, or the correct distance between the right foot and left foot), address muscle imbalances (e.g. scapula position, pelvic position, etc.), and increase force production for use during strength training.

Additionally, this course covers the more advanced functional anatomy relevant to the analysis of compound movements and the recruitment of muscle synergies, including the contribution of core subsystems (e.g. posterior oblique subsystem ) and the use of whole-body exercises during neuromuscular re-education (a.k.a. integration exercises). Note, analysis of integrated exercises is also excellent practice for developing the analysis skills that are necessary to breakdown the complex motions involved in everyday movement.

This course is built from a systematic research review, it is pre-approved for credits toward the Certified Personal Trainer (CPT) Certification, and pre-approved for continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.). We hope this course inspires the inclusion of whole-body (functional exercises) for all goals in fitness, performance, and physical rehabilitation. For example, total body work-outs for fitness enthusiasts (e.g. a series of whole-body exercises), functional strength training for athletes (e.g. holding your position in the paint during basketball, or pushing a defender out of position during football, etc.), or regaining function following an injury (e.g. step-up to press to prepare for pushing open a heavy door).

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved 1 Credit Final Exam

Additional Progression Courses:

Strength Progressions

• Chest Exercise and Pushing Progressions
• Back Exercise and Pulling Progressions
• Shoulder Exercise and Pressing Progressions
• Leg Exercise and Triple Extension Progressions
• Deadlift Exercise Progressions

Core Progressions

• Quadruped and Progressions
• Plank and Side Plank Progressions
• Glute Bridge and Progressions
• Wood Chop Exercise Progressions

Power Progressions

• Power Training: Upper Body and Total Body Exercise
• Power Training: Lower Body Exercise

Sample Progression: Legs with Pull (Posterior Obliques Subsystem)

1. Squat to bilateral row
2. Squat to unilateral row
3. Step-up to bilateral row
4. Step-up to unilateral row
5. Static sagittal plane lunge to bilateral row
   • Unilateral row
   • Bilateral row, front foot unstable
   • Unilateral row, front foot unstable
6. Dynamic sagittal plane lunge to bilateral row
   • Unilateral row
   • Bilateral row, to balance
   • Unilateral row, to balance
   • Bilateral row, to balance, front foot unstable
   • Unilateral row, to balance, front foot unstable
7. Single-leg squat to bilateral cable pull-down

Sample Program

Routine 1 (Month 1)

Goal: Upper Body Strength Endurance/Stability

• Acute Variables:
  • Goal: Upper Body Strength/Endurance and Stability
  • Load: Lighter (60-75% of 1-RM)
  • Reps/set: 12-20 reps
  • Sets/exercise (circuits): 1-4 circuits
  • Rest between exercises: 60 seconds (note, exercise performed in circuit)
  • Training Time: 20 – 45 minutes (excluding warm-up).
• Endurance/Stability Circuit Routine:
  • Total Body: Static Lunge to Unilateral Row with Airex Pad under Front Foot
  • Chest: Stability Ball Push Up
  • Back: Chaos Row
  • Shoulders: Cable PNF Carry Away
  • Back/Arms: Prone Stability Ball Row to Tricep Extension

Routine 2 (Month 2)

Goal: Upper Body Hypertrophy (Strength/Stability Supersets)

• Acute Variables:
  • Load: Moderate (75-90% 1-RM)/Light (60-75% 1-RM)
  • Reps/set: 6-12/6-12
  • Sets/exercise (or circuits): 1-5 circuits
  • Rest between exercises: 30 seconds
  • Rest between sets: 3 minutes (alternatively, can be performed in a circuit)
  • Training time: 20 – 60 minutes (excluding warm-up).
• Strength/Stability Super-sets Routine:
  • Total Body: Front Squat to Press and Single Leg Touchdown to PNF Carry Away
  • Chest: Incline Bench Press and Asymmetrical Dumbbell Press on Ball
  • Back: Kneeling Cable Pull Down and Rope Row
  • Legs: Deadlift and Wobble Transverse Plane Lunge to Balance

1. Andry Vleeming, Vert Mooney, Rob Stoeckart. Movement, Stability & Lumbopelvic Pain: Integration of Research and Therapy. (c) 2007 Elsevier Limited
2. Willard, F.H., Vleeming, A., Schuenke, M.D., Danneels, L., Schleip, R. The thoracolumbar fascia: anatomy, function and clinical considerations. Journal of Anatomy, 2012. 221, 507-536.
3. Vleeming, A., Pool-Goudzwaard, A. L., Stoeckart, R., van Wingerden, J. P., & Snijders, C. J. (1995). The Posterior Layer of the Thoracolumbar Fascia| Its Function in Load Transfer From Spine to Legs. Spine, 20(7), 753-758.
4. Vleeming, A., van Wingerden, J.P., Buyruk, H.M., Raissadat, K. Stabilization of the sacroiliac joint in vivo: verification of muscular contribution to force closure of the pelvis. European Spine Journal, 2004. 13: 199-205
5. Hodges, P. W., & Richardson, C. A. (1997). Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics, 40(11), 1220-1230.
6. Hodges, P. W., & Moseley, G. L. (2003). Pain and motor control of the lumbopelvic region: effect and possible mechanisms. Journal of Electromyography and Kinesiology, 13(4), 361-370.
7. Gracovetsky, S. (1990). Musculoskeletal function of the spine. Multiple Muscle Systems: Biomechanics and Movement Organization, 410-437.
8. Kumar, S., Narayan, Y., & Zedka, M. (1996). An electromyographic study of unresisted trunk rotation with normal velocity among healthy subjects. Spine, 21(13), 1500-1512.
9. Fairbanks, J. C. T., & OBrien, J. P. (1980, May). The Abdominal Cavity and Thoracolumbar Fascia as Stabilizers of the Lumbar Spine in Patients with Low Back Pain. The Institute of Mechanical Engineers. In Conference on Engineering Aspects of the Spine. Westminster, London.
10. Vleeming, A., Volkers, A. C. W., Snijders, C. J., & Stoeckart, R. (1990). Relation Between Form and Function in the Sacroiliac Joint: Part I: Clinical Anatomical Aspects. Spine, 15(2), 133-136.
11. Vleeming, A., Volkers, A. C. W., Snijders, C. J., & Stoeckart, R. (1990). Relation Between Form and Function in the Sacroiliac Joint: Part II: Biomechanical Aspects. Spine, 15(2), 133-136.
12. Crisco, J. J., Panjabi, M. M., Yamamoto, I., & Oxland, T. R. (1992). Euler stability of the human ligamentous lumbar spine. Part II: Experiment. Clinical biomechanics, 7(1), 27-32.
13. Gracovetsky, S., Farfan, H. F., & Lamy, C. (1981). The mechanism of the lumbar spine. Spine, 6(3), 249-262.
14. Gracovetsky, S., Farfan, H., & Helleur, C. (1985). The abdominal mechanism. Spine, 10(4), 317-324.
15. Macintosh, J. E., Bogduk, N., & Gracovetsky, S. (1987). The biomechanics of the thoracolumbar fascia. Clinical biomechanics, 2(2), 78-83.
16. McGill, S. M., & Norman, R. W. (1988). Potential of lumbodorsal fascia forces to generate back extension moments during squat lifts. Journal of biomedical engineering, 10(4), 312-318.
17. Barker, PJ., Hapuarachchi, K.S., Ross, J.A., Sambaiew, E., Ranger, T.A., and Briggs, C.A. (2013) Anatomy and biomechanics of gluteus maximus and the thoracolumbar fascia at the sacroiliac joint.
18. Vleeming, A., Pool-Goudzwaard, A. L., Stoeckart, R., van Wingerden, J. P., & Snijders, C. J. (1995). The Posterior Layer of the Thoracolumbar Fascia| Its Function in Load Transfer From Spine to Legs. Spine, 20(7), 753-758.
19. Kim, T., Yoo, W., An, D., Oh, J., Shin, S. (2013). The effects of different gait speeds and lower arm weight on the activities of the latissimus dorsi, gluteus medius, and gluteus maximus. Journal of Physical Therapy Science 25:11 1483-1484
20. Shin, S. J., Kim, T. Y., & Yoo, W. G. (2013). Effects of various gait speeds on the latissimus dorsi and gluteus maximus muscles associated with the posterior oblique sling system. Journal of physical therapy science, 25(11), 1391-1392.
21. Kim, J. W., Han, J. Y., Kang, M. H., Ha, S. M., & Oh, J. S. (2013). Comparison of posterior oblique sling activity during hip extension in the prone position on the floor and on a round foam roll. Journal of physical therapy science, 25(8), 977-979.
22. Stevens, V.K., Vleeming, A., Bouche, KG., Mahieu, N.N., Vanderstraeten, G.G., Danneels, L.A. Electromyograhpic activity of trunk and hip muscles during stabilization exercises in four-point kneeling in healthy volunteers. European Spine Journal, 2007. 16: 711-718.
23. Kim, J. W., Kang, M. H., & Oh, J. S. (2014). Patients with low back pain demonstrate increased activity of the posterior oblique sling muscle during prone hip extension. PM&R, 6(5), 400-405.
24. Franettovich, S. M., Honeywill, C. O. N. O. R., Wyndow, N., Crossley, K. M., & Creaby, M. W. (2014). Neuromotor control of gluteal muscles in runners with achilles tendinopathy. Medicine and science in sports and exercise, 46(3), 594-599.
25. Hungerford, B., Gilleard, W., Hodges, P. (2003) Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain. Spine 28(14), 1593-1600
26. Grimaldi, A., Richardson, C., Stanton, W., Durbridge, G., Donnelly, W., & Hides, J. (2009). The association between degenerative hip joint pathology and size of the gluteus medius, gluteus minimus and piriformis muscles. Manual therapy, 14(6), 605-610.
27. Cooper, N., Scavo, K., Strickland, K., Tipayamongkol, N., Nicholson, J., Bewyer, D., Sluka, K. Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. J Euro Spine. 26 May 2015
28. Padua, D. A., Bell, D. R., & Clark, M. A. (2012). Neuromuscular characteristics of individuals displaying excessive medial knee displacement. Journal of athletic training, 47(5), 525.
29. Mauntel, T., Begalle, R., Cram, T., Frank, B., Hirth, C., Blackburn, T., & Padua, D. (2013). The effects of lower extremity muscle activation and passive range of motion on single leg squat performance. Journal Of Strength And Conditioning Research / National Strength & Conditioning Association, 27(7), 1813-1823
30. Tateuchi, H., Taniguchi, M., Mori, N., Ichihashi, N. Balance of hip and trunk muscle activity is associated with increased anterior pelvic tilt during prone hip extension (2013) Journal of Electromyography and Kinesiology 22 (3). 391-397
31. Bell, D. R., Padua, D. A., & Clark, M. A. (2008). Muscle strength and flexibility characteristics of people displaying excessive medial knee displacement. Archives of physical medicine and rehabilitation, 89(7), 1323-1328.
    • Legs with Pushing
32. Andry Vleeming, Vert Mooney, Rob Stoeckart. Movement, Stability & Lumbopelvic Pain: Integration of Research and Therapy. (c) 2007 Elsevier Limited
33. Donald A. Neumann, “Kinesiology of the Musculoskeletal System: Foundations of Rehabilitation – 2nd Edition” © 2012 Mosby, Inc.
34. Willard, F.H., Vleeming, A., Schuenke, M.D., Danneels, L., Schleip, R. The thoracolumbar fascia: anatomy, function and clinical considerations. Journal of Anatomy, 2012. 221, 507-536.
35. David G. Simons, Janet Travell, Lois S. Simons, Travell & Simmons’ Myofascial Pain and Dysfunction, The Trigger Point Manual, Volume 1. Upper Half of Body: Second Edition,© 1999 Williams and Wilkens
36. Sanchez ER, Sanchez R, Moliver C. (2014). Anatomic relationship of pectoralis major and minor muscles: a cadaveric study. Aesthet. Surg. J. 34(2): 258-263.
37. Porterfield, J. A., & Derosa, C. (1998). Mechanical low back pain: perspectives in functional anatomy.
38. Juker, D., McGILL, S., Kropf, P., & Steffen, T. (1998). Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks. Medicine and science in sports and exercise, 30(2), 301-310.
39. Andersson, E., Oddsson, L., Grundström, H., & Thorstensson, A. (1995). The role of the psoas and iliacus muscles for stability and movement of the lumbar spine, pelvis and hip. Scandinavian journal of medicine & science in sports, 5(1), 10-16.
40. McGill, S., Juker, D., & Kropf, P. (1996). Quantitative intramuscular myoelectric activity of quadratus lumborum during a wide variety of tasks. Clinical Biomechanics, 11(3), 170-172.
41. Brown, S. H., & McGill, S. M. (2009). Transmission of muscularly generated force and stiffness between layers of the rat abdominal wall. Spine, 34(2), E70-E75.
42. Folkow, B., Gelin, L. E., Lindell, S. E., Stenberg, K., & Thorén, O. (1962). Cardiovascular reactions during abdominal surgery. Annals of Surgery, 156(6), 905.
43. Sanchez ER, Sanchez R, Moliver C. (2014). Anatomic relationship of pectoralis major and minor muscles: a cadaveric study. Aesthet. Surg. J. 34(2): 258-263.
44. Snijders, C. J., Slagter, A. H., van Strik, R., Vleeming, A., Stoeckart, R., & Stam, H. J. (1995). Why Leg Crossing?: The Influence of Common Postures on Abdominal Muscle Activity. Spine, 20(18), 1989-1993.
45. Hirashima, M., Kadota, H., Sakurai, S., Kudo, K., & Ohtsuki, T. (2002). Sequential muscle activity and its functional role in the upper extremity and trunk during overarm throwing. Journal of sports sciences, 20(4), 301-310.
    • Legs and Shoulders
46. Uribe, B. P., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V. and Nguyen, D. (2010) Muscle activation when performing the chest press and shoulder press on a stable bench vs. a Swiss ball. The Journal of Strength and Conditioning Research, 24(4), 1028-1033
47. Lehman, G. J., Gordon, T., Langley, J., Pemrose, P. and Tregaskis, S. (2005) Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during limb strength exercises. Dynamic Medicine, 4(6), doi: 10.1186/1476-5918-4-6
48. Kohler, J. M., Flanagan, S. P. and Whiting, W. C. (2010) Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. Journal of Strength and Conditioning Research, 24(2), 313-321.
49. DiStefano, L. J., Blackburn, J. T., Marshall, S. W. and Padua, D. A. (2009) Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic and Sports Physical Therapy, 39(7), 532-540
50. Begalle, R. L., DiStefano, L. J., Blackburn, T. and Padua, D. A. (2012) Quadriceps and hamstrings coactivation during common therapeutic exercises. Journal of Athletic Training, 47(4), 396-405
51. Schellenberg, F., Taylor, W. R., & Lorenzetti, S. (2015). Exercise Specific Loading Conditions and Movements of Squats, Lunges, Goodmornings and Deadlifts. In ISBS-Conference Proceedings Archive.
52. Ebben, W. P., Leigh, D. H., Long, N., Clewien, R., & Davies, J. A. (2006). Electromyographical analysis of hamstring resistance training exercises. In ISBS-Conference Proceedings Archive.