At MB Wellness, we specialize in functional strength training for busy professionals and business owners over 40 who want to get stronger, move better, and experience less pain.
One of the most common questions we hear is, “What is functional training?” Simply put, functional training focuses on training your body the way it was designed to move. Instead of isolating individual muscle groups, we train movement patterns that improve how your entire body functions. The goal is to help everyday activities feel easier, whether that’s carrying groceries, playing with your grandkids, golfing, traveling, or simply getting up and down from the floor.
The second question we hear is, “What does a workout at MB Wellness actually look like?” Here’s a breakdown of what you can expect during every session.
Foam Rolling
Every workout begins with foam rolling. If you’re unfamiliar with foam rolling, it’s a simple self-massage technique that helps prepare your body for exercise.
We primarily focus on the front of the thighs, glutes, and upper back—areas that tend to become stiff and tight from sitting throughout the day. Foam rolling helps increase blood flow, improve short-term mobility, and reduce feelings of stiffness before your workout begins.
Warm-Up
After foam rolling, we move into a dynamic warm-up that focuses on core activation and joint mobility.
Our warm-up includes bodyweight exercises such as glute bridges, dead bugs, side planks, bird dogs, and planks. These exercises help activate important muscles, improve movement quality, and prepare your body both physically and mentally for the workout ahead.
A proper warm-up is one of the most important parts of any training session because it helps you move better and lowers your risk of injury.
Core Training
Every workout includes core training because a strong core creates the foundation for everything else we do.
Rather than focusing on endless sit-ups or crunches, we train the core to stabilize the body. We emphasize the front of the core through exercises such as planks, dead bugs, and glute bridge variations, while the sides of the core are trained through side planks, carries, bird dogs, and chop-and-lift patterns.
Building core stability helps improve balance, posture, strength, and overall movement quality.
Lower Body Strength & Mobility
Next, we move into lower body strength and mobility training.
Our lower body exercises typically include squats, lunges, step-ups, deadlifts, kettlebell swings, and single-leg deadlifts. We focus on both knee-dominant movements (such as squats and lunges) and hip-dominant movements (such as deadlifts and swings) to build well-rounded lower body strength.
Between strength exercises, we often include mobility drills for the hips and ankles. These mobility exercises serve as active recovery while helping improve movement and flexibility where many adults need it most.
Upper Body Strength & Mobility
After lower body training, we move into upper body strength and mobility.
Upper body pushing exercises may include push-ups, floor presses, and overhead presses, while pulling exercises often include TRX rows, single-arm rows, and bent-over rows.
We intentionally balance pushing and pulling movements to promote healthy shoulders, better posture, and overall upper body strength. Between sets, we incorporate mobility exercises for the shoulders and upper back to improve movement quality and provide active recovery.
Cool Down
We finish every workout with stretching and breathing exercises.
This portion of the workout helps lower your heart rate, regulate your nervous system, and improve flexibility in the muscles we just trained. We commonly focus on the hips, glutes, inner thighs, and upper back.
We finish with breathing exercises to help you leave the session feeling refreshed, relaxed, and better than when you walked in.
The MB Wellness Difference
Exercise can feel confusing and overwhelming, especially when you’re trying to figure it out on your own. Our goal is to make strength training simple, safe, and effective.
Every workout is designed to help you move better, build strength, improve mobility, and gain the confidence to enjoy life without being limited by aches, pains, or lack of energy.
If you’re tired of living with pain, feeling stiff, or struggling to stay consistent with exercise, we’re here to help.
Schedule your FREE consultation today and discover how functional strength training can help you move better, get stronger, and feel free.