Exercise Videos

When creating a workout, perform videos in the following order:

  1. Stabilizers
  2. Dynamic Warm-up
  3. Total body workout
  4. CORE
  5. Stretching
  6. Foam roll*

*Can be used at beginning if really stiff


Dynamic Warm-up

Total Body



Foam Rolling


Descriptions for the Workout Components


These exercises are ideal for activating the small muscles you need to stabilize your joints throughout a workout. The goal here is activation, NOT fatigue. If you work out these muscles too hard at the beginning of a workout, then they will be pooped during the rest of the workout and cannot stabilize your joints properly.
If you are someone who needs extra stabilization, then do these exercises also after the workout or on your off days. Additional weight can be added to meet the demands of your life, sport and activities.

Dynamic Warm-up

This group of exercises is essential to any workout. It is what prepares the body for battle. Whatever you are going to do, sports, lift heavy weights, etc., this group of exercises should get you ready for that.
The exercise we use here at Got Function? utilize all planes of motion and are sure to have you ready for ANYTHING. Whether it is lifting heavy, playing a sport, or performing our phase I circuits, these warm-up routines are proven to have you completely ready by the time you finish them.
If you are new to exercising, you can actually use these as your workouts! No shame in that. These are total body exercises that use your bodyweight in just about every way you can imagine.

Total Body Circuits (TBC)

The Total Body Circuits used here at Got Function? are based on all of the main functions of the body, which are push/pull/squat/lunge/twist/jump/walk. Each TBC will rotate through these movements to make sure that your workout is balanced and most importantly, FUNCTIONAL.


The CORE circuits used here at Got Function? cover all aspects of the core, including flexion, side bending, twisting and extension. Each circuit will always rotate through these movements to ensure that you get a balanced workout and totally functional core.


This is how you reward your muscles for working hard. Stretching everyday is a great way to relieve stress, reduce muscle soreness, and improve your daily mobility and aches and pains. The videos shown in the stretching/cool-down section are NOT FOR WARMING UP before a workout. They are intended to cool you down after a workout or for use on a daily basis to improve posture and joint imbalances.
Please read more here about how to stretch properly.

Foam Roll

If you haven’t foam rolled, then get ready for a love-hate relationship that will change how your entire body moves and feels. By rolling over specific parts of your body as shown here, you will release adhesions in the muscles and fascia that 1) cause you pain, 2) restrict your motion and blood flow, and 3) decrease your performance and function. This is huge, because most of us sit too much and don’t stretch enough.
Don’t worry if this is unbearable at first, that just means you need A LOT of work, but it will get better, and you may even enjoy these painful self-massage sessions. Please give it a try because it can be an X factor in pain and performance, just ask the pros.