Functional Elements Studio

Roots Series

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  • Roots #1
    14:23
    Roots #1

    Roots #1

    1. Low Plank Rockers- 60sec
    2. Supine Chest Press w/Core- x15
    3. Squat to Alternating Single Leg Balance x12
    4. Russian Twists- 60sec
    5. Flutter Kicks- 60sec
    6. Jumps Squats w/ Internal Rotation x20
    7. Alternating Lateral Lunge to Curtsy Lunge x10ea
    8. Single Leg Balance Rows- 15ea

  • Roots #2
    14:58
    Roots #2

    Roots #2

    1. Low Plank Hip Rotations- 60sec
    2. Inchworm w/Pushup x10
    3. Curtsy Lunge to Single Leg Balance x10ea
    4. Seated 4 Corner Rotations- 60sec
    5. Scissor Kicks- 60sec
    6. High Knee Taps- 60sec
    7. Posterior Lunge (Rest @bottom) w/ Bicep Curl x10ea
    8. Single Leg Balance Reverse Flies x12ea

  • Roots #3
    14:39
    Roots #3

    Roots #3

    1. Low Plank Oblique Crunches -60sec
    2. Supine Alternating Chest Press w/Core- x20
    3. Lateral Lunge to Single Leg Balance- x10ea
    4. Seated Low/High Press- 60sec
    5. Straight Leg Raises- 60sec
    6. Posterior Lunge Skips- x12ea
    7. Single Leg Balance Lateral Shoulder Raise- x12ea
    8. Split Stance Squat ...

  • Roots #4
    14:07
    Roots #4

    Roots #4

    1. Low Plank w/Alt Lateral Touch- 60sec
    2. Alternating Lateral Walk Pushups x10
    3. Posterior Lunge to Single Leg Balance x10ea
    4. Seated Figure 8- 60sec
    5. Corkscrew Hip Raises x10ea
    6. Tuck Jumps- 60sec
    7. Single Leg Balance Contralateral Touch w/Single Arm Press x10ea
    8. Single Leg Balance "I" ...

  • Roots #5
    14:10
    Roots #5

    Roots #5

    1. Low Plank Alternating Hip ABD + Hip Extension- 30sec ea
    2. Supine Tricep Extension + Core- 60sec
    3. Transverse Backstep Lunge w/Balance x10ea
    4. Seated Around the World Rotations- 60sec
    5. Star Crunches x20
    6. Lateral Hops w/Ipsilateral Touch- 60sec
    7. Single Leg Balance "Y" x10ea
    8. Pistol Sq...

  • Roots #6
    14:22
    Roots #6

    Roots #6

    1. Low Side Plank Hip ABD x12ea
    2. Tricep Dip w/Touch x12
    3. Sprinter Lunge to Single Leg Balance x10ea
    4. Windshield Wipers + Hip Raise 60sec
    5. Alternating Dead Bug x10
    6. Drop Squat w/Jumping Jack Arms 60secs
    7. Single Leg Balance "W" x10ea
    8. Alternating Wide Step Squats w/Bicep Curl to Overh...

  • Roots #7
    14:36
    Roots #7

    Roots #7

    1. Low Plank Scapula Pushups x20
    2. Single Arm Tricep Pushup x12ea
    3. Anterior Lunge w/Bicep Curl to Single Leg Balance
    4. Seated Straight Arm Core Rotations x60sec
    5. Bicycle Crunches x60sec
    6. Alternating Split Squat Jumps w/External/Internal Hip Rotation x60sec
    7. Single Leg Balance Arm Circle...

  • Roots #8
    17:39
    Roots #8

    Roots #8

    1. Alternating Low Side Plank w/Hip ABD x60sec
    2. Pike Walk/Jump Pushups x10
    3. SL Romanian Deadlift x12ea
    4. Seated High Corner Presses x60sec
    5. Modified V-up x20
    6. Standing Crunch Skips x60sec
    7. SLB Snow Angel w/ OH Push/Pull x6ea
    8. Heel/Toe Squat to SL RDL x10ea

  • Roots #9
    16:42
    Roots #9

    Roots #9

    1. Low Side Plank Oblique Crunch x15ea
    2. Pushup to Contralateral Arm/Leg Raise x10
    3. SLB Side to Side Follow x60sec ea
    4. Floating Iron Cross w/Hip Raise x60sec
    5. ISO Elbow/Knee Alternating Crunch x60sec
    6. Lateral Hurdles + Hop x60sec
    7. Deep Squat w/IR x60sec
    8. SLB Shoulder Flexion x10ea

  • Roots #10
    15:09
    Roots #10

    Roots #10

    1. High Plank Knee Crunch x60sec
    2. Pushup to Downward Dog x10
    3. SLB Lateral Pulse Raises
    4. Seated Double Arm Press w/Rotation x60sec
    5. Supine Ab Circles x60sec
    6. Double Shuffle Jump Squats
    7. Heel/Toe RDL x12ea
    8. SLB Alternating Snow Angel Arms x30sec each Leg

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