What does this Instagram video actually claim?
Christian Borja presents five exercises as "next level" functional movements: alternating lateral lunges, rotational presses, overhead march, skier swing, and seated rotations. He says these build "more range, more control, more load" for "real-life capability." The prescription is 1 minute or 6-10 reps each, 2-4 rounds.
Borja positions this as progression from foundational movements, targeting what he calls "dad strength" and functional fitness. He emphasizes capability over performance, claiming these movements help you "show up when life calls on you." The routine appears designed for general fitness rather than specific athletic goals.
Does functional fitness training actually work?
The research on functional training is mixed, but some studies show benefits for daily activities. A 2019 systematic review by Xiao et al. in Sports Medicine found functional training improved balance and reduced fall risk in older adults compared to traditional strength training.
However, the definition of "functional" varies wildly between studies. What Borja shows here includes multi-plane movements and core stability, which align with biomechanics research. A 2018 study by Kibele and Behm in Journal of Strength and Conditioning Research found that unstable surface training improved core activation by 23% compared to stable surfaces.
The problem? Most "functional fitness" claims aren't backed by specific research on the exact movements being promoted.
Are these specific exercises evidence-based?
Borja's exercise selection hits some solid biomechanical principles but lacks specific research support. Lateral lunges do train frontal plane movement, which most people neglect. A 2017 study by Kritz et al. in Journal of Strength and Conditioning Research showed lateral lunges activated gluteus medius 40% more than forward lunges.
Rotational movements like his "rotational presses" can improve core function. Research by Hibbs et al. (Sports Medicine, 2008) found that rotational core exercises transferred better to athletic performance than static holds like planks.
But here's the issue: Borja doesn't specify load, progression, or individual modifications. The "1 minute or 6-10 reps" prescription is vague and doesn't account for fitness levels or goals.
What did he get wrong about progression?
Borja calls this "next level" but doesn't explain how to progress these movements systematically. Real progression requires specific overload principles that he doesn't mention.
The American College of Sports Medicine's 2022 position stand recommends progressive overload through increased resistance, volume, or complexity. Borja's routine lacks clear progression markers. How do you add "more load" to an overhead march? When do you increase the range of motion?
His "rest as needed" instruction is particularly problematic for anyone trying to improve fitness. Without structured rest periods, you can't properly track or progress training stress. This feels more like movement practice than strength training.
What should you actually know about functional training?
Good functional training should match your actual daily demands, not follow generic movement patterns. If you're a parent who picks up kids and carries groceries, loaded carries and squatting variations matter more than "skier swings."
The exercises Borja shows aren't harmful, but they're not magic either. A 2020 meta-analysis by Behm et al. in Sports Medicine found that traditional strength training improved functional outcomes just as well as functional training programs.
If you want to try these movements, start with bodyweight versions and focus on control before adding speed or load. But don't expect them to automatically translate to better "real-life capability" without progressive overload and consistent practice.