FMS CORRECTIVE EXERCISES
DEEP SQUAT
Foam Rolling: Glutes, Hip Flexor, TFL, Lats, Upper/Mid Back, Adductors, Quad
Butterfly against the wall https://www.youtube.com/watch?v=Crksy6d-QnI
Half Knee Ankle Mobility https://www.functionalmovement.com/Exercises/8/dorsiflexion_from_half_kneeling_with_dowel
Door Assisted Deep Squat
Squat Reach Heel Lifted https://youtu.be/eii2Kmy2hwY
SCORE- if a 1, asymmetrical 1 or pain= NO Weighted Squatting or Jumping
HURDLE STEP
Foam Rolling: Glutes, Hip Flexor, TFL, Lats, Upper/Mid Back, Adductors, Quads
Pulsed Hip Flexor Mobility https://youtu.be/zJtPqSe4dYY
Deep Lunge Rotation https://youtu.be/OXAzktRB5u0
Assisted Mt Climber (or elevated on step w/ sliders) https://youtu.be/ZxDQlF0W4V0
SCORE- if a 1, asymmetrical 1 or pain= NO Running or Jumping
INLINE LUNGE
Foam Rolling: Glutes, Hip Flexor, TFL, Lats, Upper/Mid Back, Adductors, Quads
Pulsed Hip Flexor Mobility https://youtu.be/zJtPqSe4dYY
Calf Stretch on Wall https://youtu.be/xixeCeyz3ZA
Cook Hip Lift (1 Leg Hip Ext) https://youtu.be/p42saU00e1Q?t=5m33s
Assisted Split Squat https://youtu.be/A7Y5wzNjmv8
SCORE- if a 1, asymmetrical 1 or pain= NO Lunges or Running
SHOULDER MOBILITY
Foam Rolling: Glutes, Hip Flexor, TFL, Lats, Upper/Mid Back, Adductors, Quads
Quadruped Reachbacks https://youtu.be/TUjQAOKzqIs
Open Book https://youtu.be/PaxvtJ5ri4g?t=4m17s
Stick Ups https://youtu.be/PaxvtJ5ri4g?t=5m42s *Workout
Bent Knee T Drills https://youtu.be/Q2LAETTMhyA
––https://www.youtube.com/watch?v=bNV6faowVZI
SCORE- if a 1, asymmetrical 1 or pain= NO Overhead Presses, Chest Presses, Get Ups
ACTIVE STRAIGHT LEG RAISE
Foam Rolling: Glutes, Hip Flexor, TFL, Lats, Upper/Mid Back, Adductors, Quads
Pelvic Tilts/Leg Lowering/Raising https://youtu.be/0TkXLCLIA7c?t=2m8s
Toe Touch Progressions https://youtu.be/uTytMcw9W7g?t=1m33s
SCORE- if a 1, asymmetrical 1 or pain= NO Deadlifting, Hip Dominant Exercises, Swings/ Cleans, Snatches, Running
TRUNK STABILITY PUSH UP
Foam Rolling: Glutes, Hip Flexor, TFL, Lats, Upper/Mid Back, Adductors, Quads
Lower Rolling (belly to back and vice versa) legs lead, then arms lead https://youtu.be/dpGAo7WfrDc
Assisted Mt Climber (or elevated on step w/ sliders) https://youtu.be/ZxDQlF0W4V0
Elevated Push Ups (box)
Band Assisted Push Ups (same as with Mt Climbers above)
SCORE- if a 1, asymmetrical 1 or pain= NO push ups from floor (wall -> box -> step)
ROTARY STABILITY
Foam Rolling: Glutes, Hip Flexor, TFL, Lats, Upper/Mid Back, Adductors, Quads
Lower Rolling (belly to back and vice versa) legs lead, then arms lead https://youtu.be/dpGAo7WfrDc
Stability Ball Rock with Shoulder Extension https://youtu.be/TXB8PENvJtE?t=1m3s
Resisted Bird Dog https://youtu.be/RJLB4dtaV-4
SCORE- if a 1, asymmetrical 1 or pain= NO Power moves- cleans, snatches, push presses, swings or running.