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    FMS Correctives Sheet

    Uploaded by

    Chloe Bujuoir
    This document provides mobility, stability, and strength exercises for different movement patterns including ASLR, shoulder mobility, rotary stability, trunk stability, hurdle step, in-line lunge, and overhead deep squat. For each pattern it lists breathing exercises, soft tissue work, manual therapy techniques, stability exercises, and strength/power exercises to address weaknesses and train the movement pattern.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    FMS Correctives Sheet

    Uploaded by

    Chloe Bujuoir
    18 views6 pages
    This document provides mobility, stability, and strength exercises for different movement patterns including ASLR, shoulder mobility, rotary stability, trunk stability, hurdle step, in-line lunge, and overhead deep squat. For each pattern it lists breathing exercises, soft tissue work, manual therapy techniques, stability exercises, and strength/power exercises to address weaknesses and train the movement pattern.

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    This document provides mobility, stability, and strength exercises for different movement patterns including ASLR, shoulder mobility, rotary stability, trunk stability, hurdle step, in-line lunge, and overhead deep squat. For each pattern it lists breathing exercises, soft tissue work, manual therapy techniques, stability exercises, and strength/power exercises to address weaknesses and train the movement pattern.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    18 views6 pages

    FMS Correctives Sheet

    Uploaded by

    Chloe Bujuoir
    This document provides mobility, stability, and strength exercises for different movement patterns including ASLR, shoulder mobility, rotary stability, trunk stability, hurdle step, in-line lunge, and overhead deep squat. For each pattern it lists breathing exercises, soft tissue work, manual therapy techniques, stability exercises, and strength/power exercises to address weaknesses and train the movement pattern.

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    © All Rights Reserved
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    FMS Correctives Sheet

    FMS Pattern Mobility Corrections Stability Corrections Pattern Re-Training Strength /Power /
    Performance
    Exercises
    ASLR Crocodile Breathing Tall & ½ Kneeling Deadlift Pattern Level 1:
    Chop & Lift w/stick on spine (Hip
    Suit Case Deadlifts –
    Hinge)
    Work asymmetrical
    Soft Tissue Work
    side more
    Hip Flexor, 1 Leg Glute Bridge
    Hamstring, Calves, w/ straight leg into 1 Leg SLDL w/stick
    etc: - band ( assisted & on spine
    Band Deadlift
    resisted)
    SMR Techniques
    Active Isolated
    Level 2:
    Stretching ASLR Assisted
    w/Core Activation Deadlift Variations
    Manual Therapy
    Unsupported Leg
    Manual Techniques
    Lowering KB Swings

    Supported Leg
    Lowering

    Toe Touch
    Progression

    Shoulder Mobility Crocodile Breathing Shoulder Packing: Level 1:


    T-Drill Deadlift Variations
    Soft Tissue Work – Partner Lift KB Swings
    Pecs, Lats,
    Partner Lift – Jack Push Ups
    Traps,etc:
    knife
    Renegade Row
    SMR Techniques
    ½ Kneeling Shoulder (Packed Shoulder on
    Manual Therapy Pack supporting side)
    Manual Techniques Reach Roll Lift
    ½ Get Up Level 2:
    Thoracic Mobility: Overhead
    Movements:
    Rib Roll
    Overhead Press
    Push/Pull
    Variations
    Manual Techniques
    Chin/Pull Up
    Variations
    Thoracic &
    Shoulder: Full Get
    Shoulder sweeps
    (after thoracic has
    been cleared)
    Manual Techniques

    Rotary Stability Crocodile Breathing T-Drill – Straight and Get Up Get Up


    Bent Leg – Looking
    for Hip and Scapula
    Stability 1 Leg SLDL Pattern 1 Arm 1 Leg SLDL

    Rolling Corrections:
    Quadruped Rock
    Back into Ball
    w/towel Roll on
    Lumbar

    Whichever one needs


    more work
    Use Cues, Bands,
    Foot tapping

    Star-Fish Drill

    Hard Rolling
    Corrections:
    Work asymmetrical
    side more
    Use Cues, Bands,
    Foot Tapping, Light
    Ball to shorter
    distance between
    elbow and knee

    Quadruped
    Corrections:
    Work weakest link
    Use Towel Roll on
    Lumbar

    Side Plank
    Corrections:
    **Fix Soft Core
    First**

    Quadruped Rock
    Back into Ball w/
    Shoulder Flexion &
    w/towel Roll on
    Lumbar

    Side Plank
    Progressions
    Trunk Stability Push Crocodile Breathing Tall & ½ Kneeling Incline Push Up Push Up Variations
    Up Chops/Lifts

    Soft Tissue Work - Eccentric Push Up


    Quads, Hip Flexors: Mountain Climbers
    SMR Techniques
    Active Isolated Walkouts & Walkout
    Stretching Variations
    Manual Therapy
    Manual Techniques

    Hurdle Step Crocodile Breathing ½ Kneeling Chop/Lift 1 Leg SLDL 1 Leg SLDL
    Variations Variations

    Soft Tissue Work - Single Leg Stance


    Quads, Hip Flexors: w/Core Activation w/RNT medial Cave Step Up Variations
    SMR Techniques w/RNT posterior pull
    on stance leg
    Active Isolated 1 Leg Glute Bridge Single Leg Stance
    Stretching w/ straight leg into w/RNT for back leg overhead press
    band ( assisted & extension variations – Kinetic
    Manual Therapy
    resisted) Linking
    Manual Techniques

    1 Leg Push Ups


    w/straight leg
    In-Line Lunge Crocodile Breathing ½ Kneeling Chop/Lift Forward Lunge Lunge Variations
    w/RNT Tubing

    Soft Tissue Work - Cook Bridge w/RNT Split Squat Variation


    Quads, Hip Flexors: Split Squat w/RNT
    Tubing
    SMR Techniques
    1 Leg Push w/ Bent Push Press w/split
    Active Isolated Leg stance – Kinetic
    Stretching Linking
    Manual Therapy
    Manual Techniques

    Ankle Mobility:
    SMR Techniques
    Self-Mobilization
    Manual Therapy
    Manual Techniques

    Overhead Deep Squat Crocodile Breathing Tall Kneeling Deadlift Pattern Deadlift Variations
    Chop/Lift w/stick

    Soft Tissue Work Squat Variations


    Quads, Hip Flexors, Pulling in Squat –
    Calves Hamstrings: Supine Position
    SMR Techniques
    Active Isolated Squat w/RNT Cave –
    Stretching Lessen assistance
    with each rep
    Manual Therapy
    Manual Techniques
    Goblet Squat

    Ankle Mobility:
    SMR Techniques
    Self-Mobilization
    Manual Therapy
    Manual Techniques

    Toe Touch
    Progression
    FMS Pattern Additional Assessments
    ASLR Mobility Assessment:
    -Standing Bilateral Toe Touch (MSF)
    -Unilateral Toe Touch
    -Seated Toe Touch

    Stability Assessment
    -2 Leg bridge for height,
    -1 leg bridge w/straight leg
    - Cook hip lift
    -1 Leg Plank Push Up
    -1 Leg Push Up

    Shoulder Mobility Clear the neck:


    -Cervical Flexion, extension, rotation w/
    flexion

    -Grip Test
    -Breathing – Apical or Diaphragmatic
    -Thoracic Spine Rotation – 45 degrees, any
    asymmetries?
    -Prone Push Up – Pain?
    -Push Up – winging scapula

    Rotary Stability -T-Drill – Legs Straight – Hip Mobility,


    Lumbar stability
    -T-Drill – Legs Bent 90 degrees or above – T-
    spine mobility, scapula stability
    -Quadrant Rolling
    -Hard Roll
    -Quadruped - Birddog
    -Side Plank
    -Asymmetries

    TSPU N/A
    OHDS, HS, ILL Mobility Assessments:
    -Toe Touch (MSF) – Bilateral, Unilateral,
    Seated
    -Standing Extension (MSE) – Bilateral,
    Unilateral
    -Prone Push Up
    -Ankle Mobility – Closed Chain DF:
    *Pain in front of ankle = impingement
    *Stretch on felt in calf/Achilles = Soft Tissue
    -Thomas Test
    -FABER Test

    Stability Assessments:
    - Single Leg Stance 5-8secs
    - Dynamic Leg Swings 5-8secs
    -Look for loss of Height
    - Push Up:
    *Straight Leg
    *Bent Leg
    - Cook Hip Lift

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