To simply improves ones function in

(Daily life – sport – combat) by

getting them out of dysfunctions
and improving fitness and health
Influence of bodybuilding
A dysfunction is the
total or partial
inability to perform a
function

A compensation
pattern the body
creates due to
movement limitation
or pain
1-Injuries
4- Neuromuscular tone
• Previous
• Current • Tight ≠ strong
5- Movement habits
2- Motor control / Awareness
• Repetitive movement patterns
• The ability to feel and coordinate
• Life style
your body and its dimensions
6- Emotions
3- Tissue limitations
• Fear
• Actual limitations in ROM
• Stress
• Joint structure
Joint by joint approach
Designed by: Gray Cook & mike
Boyle
-Understand the main concepts to influence the
programming process

-An alternating series of stable segments

moving on stable joints

-Stability: ability of a joint system to maintain

position in the presence of change

-Mobility: what is a joint system capable of

preforming without external influence
How
- Muscles and joint actions

Assessment + Prerequisites
- True hip extension (Posterior pelvic tilt)
- Hip flexion (Toe touch)

The correction and regression

- Tall kneeling hip thrust
- Pelvis tilting lying down
- RDL to wall
- Hip bridge single leg

Progression
- Deadlift
- Squat
- Clean
- jump
- Try to reach down with straight
knees as far down as you can

- Measure how far you can go

- The movement should be equally

distributed between the
segments of the spine and hips
How

Assessment + Prerequisites
- True hip extension
- Overhead squat assessment

The correction and regression

- Ankle mobility
- Tall kneeling hip thrust
- Step down
- Heel elevated Goblet

Progression
- Back squat
- Clean
- jump
The perfect squat

- Ability to maintain position in the

deep squat
- Feet hip width apart
- Feet pointing forward
- Spine relatively neutral
- Dowel stays over the mid foot

*Heel raise modification

- Eliminate ankle/foot dysfunctions
*Hands on hips modification
- Eliminate shoulder/Lats dysfunctions
- Feet turn out (Anterior view)
- Collapsed arch (Feet turn in)
(Anterior or posterior view)
- Knees bow out (Anterior view)
- Knees bow in (Anterior view)
- Asymmetrical weight shift
(Posterior view)
- Anterior pelvic tilt (Lateral view)
- Excessive forward lean (Lateral
view)
- Arms fall (Lateral view)
- Shoulders elevate (Anterior or
posterior view)
How
- Knee dominant and hip dominant

Assessment + Prerequisites
- Hip Flexors mobility

The correction and regression

- Half kneeling hip flexors stretch
- Step down
- Split squat

Progression
- Reverse lunge
- Lateral squat
How

Assessment + Prerequisites
- Lat Muscle Length Test
- T spine extension
- Stacking position

The correction and regression

- Wall angles
- Deadbug
- Neutral grip floor press

Progression
- From lying to incline to overhead
Start by trying to touch the
floor over your head

Legs start extended

Move to end range hip flexion

Test shoulder external rotation

at 90deg
How

Assessment + Prerequisites
- Lat Muscle Length Test
- T spine extension
- Retraction and depression

The correction and regression

- Row Isometrics
- Downward facing dog
- Active Lat stretch with dowel

Progression
- Horizontal to vertical
- Add hinge and core
How

Assessment + Prerequisites
- Seated T spine rotation
- Supine Hip rotation

The correction and regression

- Hip Airplanes
- Seated T spine extension and
rotation
- Single arm cable push/pull

Progression
- Half kneeling chop and lift
- Split stance chop and lift
- Agility / running / sport
How

Assessment + Prerequisites
- Proper squat mechanics
- Landing techniques

Regression
- Snap down
- Triple extension
- High velocity squats

Progression
- Box jump
- Horizontal jumps
- Continuous
How

Assessment + Prerequisites
- Proper squat mechanics

Regression
- Non reactive

Progression
- Reactive
- Eccentric loading
Understanding this part will help
you NOT to make things worse.

Many clients who come to you

have other goals than fixing their
dysfunctions.

Being able to choose the right

exercises for each client will
keep them progressing while
being pain free
Start gradually and load carefully don’t
assume that the person you are dealing
with is ready for high loads just because
he has no mobility issues
Programming should be goal oriented
so try not to find the balance between
the amount of correctives to general
strength exercises in your program .
Because Sometimes tweaking an
exercise is all the correction you need
“DON’T ADD STRENGTH
TO DYSFUNCTION”
- Gray Cook
 • 28 years old
• Weight 90
Biometrics • Height 175

• Fat loss
• getting back to functional training
Goal

• Gained a lot of weight in a few months

Lifestyle/ • Works as an IT and spends 8 hours sitting on a desk
• Used to do functional training and circuit training but stopped 4 months ago due to job stress and knee pain
Activity

• Occasional knee pain (started this year)

• Back pain after sitting for too long
Injury history
 • Upper cross syndrome
• Hyper pronated feet
Postural
• Anterior pelvic tilt
assessment

• scored 90 seconds in plank position (his back was his limiting factor)
• Scored 15s R and 10s L in the single leg balance
Stability

• Scored 2 on the deep squat

• Felt pain while doing lunges
Movement
• Limited shoulder mobility
screening

• Did 20 pushups
Strength • Did 3 pull-ups
testing
- Movement book by (Gray Cook)
- The new functional training for sports by (Mike Boyle)
- David Gray Lower body basics
- Charlie Weingroff
- Dave O’ Sullivan
- The foot collective
- Brookbush institute
- NASM corrective exercise
- Pat Davidson Rethinking big movement patterns