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Introduction to Functional
Movement
Exercise Progressions
LAB Component

Lab Component Topics
• 1
...
Corrective exercise
3
...
RNT – exaggerate the mistake with tubing
5
...
Movement Prep

Corrective Exercise Philosophy
• The best stretch, exercise or movement pattern drill
would be the one that changes the score on the FMS…
• The most important goal of the corrective exercise
program is to focus on one movement pattern at a
time
• Always consider left and right asymmetries and adjust
the ratio of left to right sided exercise accordingly
• Use these exercises as a warm-up or cool-down to a
normal exercise routine or super sets with other more
strenuous exercise to solidify movement patterns
...


What are we trying to do?
• Fixing incorrect movement patterns without
pain vs
...
WALL SIT
– Wall sit
...

– start with 1 arm at a
time: 5 slow reps
– 2 arms, no dowel: 5 slow
reps
– Dowel: 5 slow reps
...


Deep Squat Progressions (Mobility)
• 2
...
Want to co-contract
spinal extensors and
abdominals
– Watch for early spinal flexion
rather than flexing the hips
– 1
...
Adduction of knees while
posterior rocking to add
stability

Deep Squat Progressions (Mobility)
•
•
•

•
•
•

“Squatting from the bottom up”
sequence
Teaches the back to relax and fire the
hip stabilizers
Start with toes on 2”x4” with roll in
between knees
...
This
prevents foot pronation and valgus
knees and keeps everything lined up
correctly
...
Bend forward and touch toes,
squeeze knees together
2
...
Bend forward and
touch floor, squeeze
knees together
• 2
...
5-10 reps

Deep Squat Progression (Mobility)
• “Squat from the bottom”
• Start with both heels on
board, feet hip width
apart
• Bend forward, touch
floor, drop butt down to
squat position
• Lift arms overhead
• Stand up
• Slowly lower the height of
heel lift

Deep Squat review (Mobility)
• 1
...
Increasing the mobility of the squat requires getting the
adductors and thighs separated from the lumbar spine or
disassociating the trunk from the legs to allow them to
work independently via the WALL SIT
• 3
...
Getting through increased muscle tone through the
lower extremity via towels and rolls to “turn off” some
muscles
• 5
...
Has good range but
poor stability
• 1
...
5 x’s length of your
foot to get foot width
• 2
...
Squeeze roll with
knees to fire adductors and
abs: 5-10 reps

Deep Squat Progressions (Stability)
• 3
...
Check rotation next
by standing on towels
...
Maintain proper
width of stance with roll
and squat with roll
between knees: 5-10
reps
• If unable to do, use heel
lift or remove dowel
...
Use tubing on back of
athlete to shift weight: 5-10
reps
...
Then have tubing on
abdominals to pull into
his/her mistake: 5-10 reps
...
This
will force athlete to tighten
abs and shift weight to toes
...
Can then do resisted
and assisted squats to
load one leg or the
other

Deep Squat Review (Stability)
• Applicable for the running, jumping, cutting
athlete
• Need to develop this squat first
• Get the proper pattern first before you load it
with squats in weight room
• Emphasis on full ankle, knee and hip mobility
with plyometric or jump training

Hurdle Step
• Single leg stance position
• Very functional movement in athletics
• Observe the posture of the body in single leg
stance
• Determine if there is a mobility or stability
problem
• Is there a hip flexion issue on NWB leg or a hip
extension issue on stance leg?

Hurdle Step (Mobility)
• 1
...

Foot, knee and spine are in a
line on floor to simulate single
leg stance
• 2
...
Perform on opposite leg and
note differences bilaterally
...
Quadruped position, neutral
spine
...

Rock backwards while
maintaining lumbar lordosis
position
...
Repeat on other side, note any
differences
• Purpose is to strengthen abs in a
functional position and to get
lumbar, abs, hip extensors and
legs working together

Hurdle Step (Mobility)
• 6
...
Feet together, heels back,
knees are flexed forward with
roll between knees
...

• 7
...
Plantar flex as high as you
can while maintaining flexed
knee position
• 9
...
Work on this movement
pattern

Hurdle Step (Mobility)
• 10
...
Now lift knee up
while maintaining knee
position
– If you are unable to lift,
your not ready to
perform this standing

Hurdle Step review
• 1
...
Quadruped position,
maintained hip extension
while flexing other hip
• 3
...
Is it a hip flexion or hip
extension problem?

Hurdle Step (Stability)
• Feet together and lift
knee to test both sides
• 1
...
Stay tall at highest
point of hip flexion

Hurdle Step (Stability)
• 3
...
Simulate
running
...

• Forces musculature through trunk to stabilize
athlete in single leg movement pattern
• Running pattern or sprinting pattern
• Better to be mobile or stable? Depends on
sport

The Lunge
• The hurdle step is the acceleration move and
will improve your stride, cyclical leg
movement
• The lunge is the deceleration move to get your
centre of mass low to change direction in
sports
• Quickness is deceleration power to change
direction

The Lunge (Mobility)
• Based off of results of
FMS, look for
compensations in lunge
movement
• 1
...
Don’t
let knee come off finger
touching medial knee

The Lunge (Mobility)
• 2
...
Then add tennis ball
to actively hold knee
into flexion while
performing single leg
bridge to activate abs so
back does not go into
extension

The Lunge (Mobility)
• 4
...
Half kneeling position,
left knee down in 90/90
position on the line with
foot, knee and foot
...
Place dowel across
shoulders and press
overhead while
maintaining balance
...
Next rotate left and
rotate right

The Lunge (Mobility)
• 8
...
Kneeling position,
face wall and do rowing
action with tubing
...
Half kneeling stance
with chop action
...

DO NOT turn shoulders
...
Want quad
stretch on left and don’t
flex forward
...
Assisted Lunges with
tubing on abs, back to
wall
...
Resisted Lunge by
facing wall with tubing on
back
...
e
...

• Add arms movement
simulating running action
• Explode off front foot to
push-off
...
Seated rotation with
dowel on shoulders
• Look for at least 45
degrees of rotation
without any
compensations
...

• Hip flexors and abs
should not be working
together! Keep knees
down

Spinal Mobility
• 2
...

Top down stretch
...
Right leg over left and
start side lie on left
...
This will give you
awareness of where the
tightness is on rotation
...
Quadruped position,
put right hand behind
neck and look to the
right, lift right elbow
and right shoulder up
and rotate
...


Spinal Mobility
• 5
...
Half kneeling position
on line with left knee
up, dowel across
shoulders and turn left
...
Supine arms overhead,
touch opposite knee to
opposite elbow without
lifting head
• Want to keep spine
straight but to rotate
extremities around a
stable spine
• Rep out left and right
• If unable to touch, start in
crook lie position

Spinal Stability
• 2
...
Perform lift, chop
pattern with roll
between knees to
activate adductors and
core
• Keep knees and legs
still
...
Half kneeling
position, left knee up
and right side to wall
...

• Stay tall
• Hold the movement
pattern
• Repeat on other side

Spinal Stability
• 4
...
Can do with right foot with a towel under
foot to make it slick and do lift chop to the left

Equipment List for Lab
•
•
•
•
•
•
•

1
...
Styrofoam rolls
3
...
FMS stuff x 5
5
...
Nose,
navel, knees, toes



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