The squat is the ultimate functional movement (just try to get in and out of a chair without it). And considering how many variations there are on the basic squat, it’s probably already a heavy ...

Before you start doing more intense movements like box jumps and burpees, you've got to learn the basic movement patterns, like both the upper-body push and pull and the hip hinge.

Functional training improves the basic movement patterns you need to keep running strong. Here's how and why you should add them to your routine.