Keiser Functional Trainer Exercises

By Mac Calloway, Aug 31, 2021

A variety of exercises to develop functional, real-world power - on any plane, at any speed using Keiser's Functional Trainer.

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Overhead Squat

One Arm Bent Over Row

Hip Abduction

Single Leg Prone Leg Curl

Hip Adduction

Forward Lunge

One Leg One Arm Romanian Deadlift

Hip Flexion

Forward Step Ups

Bent Arm Russian Twist

Kneeling Cable Crunch

Front Squat

Alternating Jack Knife

Crossover Step Ups

Side Plank with Row

Arm Bicep Curl to Press

Standing Cable Rotation

Standing Cable Bends

Paloff Press

Broad Jump

Vertical Jump

Front Squat to Press

High Pull

Alt Standing Shoulder Press

One Arm Overhead Tricep Extension

Half Kneeling Cable Lift

Standing Side Lateral Raise

Standing Row

Standing Chest Press

Bicep Curls

Incline Alternating Chest Press

Incline Chest Press


Alternating Bench Flies

Tricep Extension Push Down

Scissor Jump

Hammer Curl

Standing Alt Lat Raise

Alt Standing Diagonal Chest Press

Single Arm Row with Rotation

Alternating Bent Leg Jackknife

Hammer Curl

Kneeling Shoulder Press

Hip Extension

Cable Push Pull

Cable Jump Slam

Seated High to Low Row

Flat Bench Press

Lateral Lunge

Kneeling Cable Chop

Standing Reverse Fly

Kneeling Alt Lat Pulldown

Overhead Squat

Standing Cable Fly

About the author

Mac Calloway

Human Performance & Education Specialist

Articles by Mac Calloway >

With Keiser since 2015, Mac is a Certified Strength and Conditioning Specialist (CSCS®), Performance Enhancement Specialist (PES) and Titlelist Performance Institute (TPI) certified performance coach. Mac started his sports performance career with the NBA’s Orlando Magic and WNBA’s Orlando Miracle working alongside All-Star caliber players and a future NBA Champion Head Coach. His elite hands-on experience made Mac one of the youngest NCAA Division I Head Basketball Strength and Conditioning coaches at 24 years old.

Mac has coached athletes across a multitude of sports over the last two decades at the University of Dayton, Clemson University, University of Miami, and at DePaul University, where he was named Director of Sports Performance. In addition to his role with Keiser, Mac volunteers his time training and mentoring groups of youth athletes in his community.