Your aesthetics are of no use if you can’t perform outside of the gym in the real world. The sad truth is that most of the workouts we do at the regular gyms hardly serve to any principals of functionality. Most dudes don’t even stretch post a workout, let alone training for functionality. If you are looking to add a functional training workout to your routine and build some serious real world strength, start doing the ‘animal crawls’. These are very basic primal multi joint body movements that our anatomy is actually programmed to do. They will work your muscles as a unit like they are supposed to be moved and take your joint mobility, agility and joint health to a new level.

Have your hands flat on the floor with toes touching the ground, not the heels. Now crawl forward like a bear with right hand and left foot co-ordination. Keep your back straight.

Seen how a gorilla goes? Fists first and legs then, that’s how they move. Sit like a gorilla with clinched fists and knuckles touching the ground. Now sit in a deep squat position. No, parallel won’t do. Sit deep. Now hands together move first and then the legs come forward to meet.

Sit on the ground with your hands resting behind you. Now pull yourself up with your palms and ankles on the floor and start moving backwards. Right foot left hand co-ordination here as well and move forward, backward or side-to-side.

Get into a push-up position and move forward with your right knee coming forward and touching your right elbow.  

It’s tough and requires a good degree of stretchability. Check out the tutorial.  

You can best include it in your off-days or on the days you primarily focus on stretching and mobility.