Phase II Components

Welcome to Phase II. Get familiar with the components below so that you can maximize your time and efforts to get the results that Got Function? is designed to deliver for you.

The Components

Dynamic Warm-up
Total Body Circuits
Stretch & CORE Circuits
Just Move It!
Corrective Actions
Foam Roll



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.


Stretch + CORE Circuits

These circuits are done on Saturdays and are a great jump start to the weekend. They are not meant to be very intense, but rather increase your metabolism for the weekend and stretch you out while you are warm and moving around. The same type of CORE circuits are used here as in the other videos, with the addition of two stretches at the end of each circuit. The stretches are your reward for working hard, so remember to really relax and breathe during them. Take your time and don’t rush through the stretches.


Just MOVE IT! (Movement/Cardio)

Keep your movement between 65-85% of your max heart rate for at least 25 minutes in order to get a challenging workout that will yield results. Although some days cruising under the radar is necessary and you should go at whatever speed you feel like, remember that if your goal is improved fitness, body composition, fat loss, etc., then you will need to stay at the higher intensities.

  • · Dance
  • · Run/jog
  • · Walk/hike
  • · Swim
  • · Bike
  • · Sports
  • · Wii sports
  • · Etc. 
The X-Factors Total x per wk
Corrective actions 3-7
Stretching 3-7
Foam roll 3-5


Corrective actions, stretching and foam roll are the top three things that most people lack in their exercise routine. These are also the top three tools for preventing injury and keeping the body supple, flexible and balanced.
Please make sure to add these to your routine, you won’t regret it.

Corrective Actions

Please note, these exercises are NOT MEANT TO TREAT ANY PAIN OR INJURIES YOU MAY HAVE. You should always check with your doctor before trying any exercise program. The word corrective is used here as a description for improving posture imbalances.
These are just a few of the most common imbalances that societal habits cause our bodies to have. If you click on each link above you will find a description of each. Check out the videos in the corrective actions section on this site to see how to improve each situation.
If you are not sure which one is best for you, then follow these guidelines;

a) If you sit at a desk or in a chair a lot, they are ALL good for you, seriously. Most of our imbalances come from sitting and lack of movement.
b) If you are active but have aches and pains in your lower body only, then try #2 & #3.
c) If you are active but have aches and pains in your upper body only, then try #1 & #3.



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.