Marcus Filly doesn’t follow the crowd. He has developed a form of training that combines CrossFit workouts with his method of “Functional Bodybuilding.”
Functional bodybuilding strengthens movement patterns, builds muscle, improves mobility and gets you ripped in the meantime!
Functional Bodybuilding, According to Marcus Filly
“I’ve used the term “Functional Bodybuilding” because many of my workouts involve atypical strength and accessory lifts that focus on building certain parts of the body. There is more isolation in my training lately than during peak periods of the CrossFit Games season.”
“The movements we are using are still quite functional and do require coordination and balance, but they are being performed slow and controlled most times. Developing great control and strength in slower movements has allowed my brain and body to get healthy and strong.”
“I believe for many people this can and would be an effective way to train year round for health, fitness, and personal fulfillment! Not to mention keeping you feeling less beat up.”
Add these exercises into you training in order to target particular movements, build strength and look better.
Barbell Prone Row
“This is an easy way to set this up if you don’t have a proper Prone Row and bent bar set up. Great way to teach upper back pulling. Widen the grip to remove even more of the arm flexors.”
Dumbbell Alternating Strict Press
“Holding the non working arm at lockout challenges and builds overhead stability while the slow eccentrics fire up the elbow extensors.”
Single Leg RDL
“Engage your upper back and keep connected to the barbell. Really see if you can push the hips back as you hinge. Great balance and single leg bending drill.”
Functional Bodybuilding: Dumbbell Step Down
“This is a terrific drill to train some advanced single leg hip control. Focus on where your knee tracks and keep your ankle balanced. Attempt to lightly tap the lower foot to the floor and not use it for support to return back up.”
Single Arm Kettlebell Turkish Sit Up
“Shoulder stability, anterior core, rotational strength, breath control, this one packs a good punch. Try performing about 10-12 reps per side for 3-4 sets as part of a warm up for an overhead lifting day.”
Slide Board Pike Up
“A challenging anterior core drill that incorporates shoulder stability and control. A perfect progression to building up to a press to handstand. The shoulder flexibility work here is great.”
Land Mine 180 Twists
“Used here to warm up and to prepare for training, the rotational aspect of movements like this can help ensure proper activation and coordination of core musculature prior to bigger lifts. Load up heavier for more intensive rotational core work.”
Read More: Functional Bodybuilding Exercises to Improve Your Strength, Fitness and Body
