FMS Correctives Sheet

FMS Pattern

Mobility Corrections

Stability Corrections

Pattern Re-Training

Strength /Power / Performance Exercises

ASLR

Crocodile Breathing

Soft Tissue Work Hip Flexor, Hamstring, Calves, etc: -

SMR Techniques

Active Isolated Stretching

Manual Therapy

Manual Techniques

Supported Leg Lowering

Toe Touch Progression

Tall & ½ Kneeling Chop & Lift

1 Leg Glute Bridge w/ straight leg into band ( assisted & resisted)

ASLR Assisted w/Core Activation

Unsupported Leg Lowering

Deadlift Pattern w/stick on spine (Hip Hinge)

1 Leg SLDL w/stick on spine

Level 1:

Suit Case Deadlifts – Work asymmetrical side more

Band Deadlift

Level 2:

Deadlift Variations

KB Swings

Shoulder Mobility

Crocodile Breathing

Soft Tissue Work – Pecs, Lats, Traps,etc:

SMR Techniques

Manual Therapy

Manual Techniques

Thoracic Mobility:

Rib Roll

Push/Pull

Manual Techniques

Thoracic & Shoulder:

Shoulder sweeps (after thoracic has been cleared)

Manual Techniques

Shoulder Packing:

T-Drill

Partner Lift

Partner Lift – Jack knife

½ Kneeling Shoulder Pack

Reach Roll Lift

½ Get Up

Level 1:

Deadlift Variations

KB Swings

Push Ups

Renegade Row (Packed Shoulder on supporting side)

Level 2:

Overhead Movements:

Overhead Press Variations

Chin/Pull Up Variations

Full Get

Rotary Stability

Crocodile Breathing

T-Drill – Straight  and Bent Leg – Looking for Hip and Scapula Stability

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

Get Up

1 Leg SLDL Pattern

Get Up

1 Arm 1 Leg SLDL

Trunk Stability Push Up

Crocodile Breathing

Soft Tissue Work - Quads, Hip Flexors:

SMR Techniques

Active Isolated Stretching

Manual Therapy

Manual Techniques

Tall & ½ Kneeling Chops/Lifts

Mountain Climbers

Walkouts & Walkout Variations

Incline Push Up

Eccentric Push Up

Push Up Variations

Hurdle Step

Crocodile Breathing

Soft Tissue Work - Quads, Hip Flexors:

SMR Techniques

Active Isolated Stretching

Manual Therapy

Manual Techniques

½ Kneeling Chop/Lift

Single Leg Stance w/Core Activation

1 Leg Glute Bridge w/ straight leg into band ( assisted & resisted)

1 Leg Push Ups w/straight leg

1 Leg SLDL Variations

w/RNT medial Cave

w/RNT posterior pull on stance leg

w/RNT for back leg extension

1 Leg SLDL Variations

Step Up Variations

Single Leg Stance overhead press variations – Kinetic Linking

In-Line Lunge

Crocodile Breathing

Soft Tissue Work - Quads, Hip Flexors:

SMR Techniques

Active Isolated Stretching

Manual Therapy

Manual Techniques

Ankle Mobility:

SMR Techniques

Self-Mobilization

Manual Therapy

Manual Techniques

½ Kneeling Chop/Lift

Cook Bridge w/RNT

1 Leg Push w/ Bent Leg

Forward Lunge w/RNT Tubing

Split Squat w/RNT Tubing

Lunge Variations

Split Squat Variations

Push Press w/split stance – Kinetic Linking

Overhead Deep Squat

Crocodile Breathing

Soft Tissue Work Quads, Hip Flexors, Calves Hamstrings:

SMR Techniques

Active Isolated Stretching

Manual Therapy

Manual Techniques

Ankle Mobility:

SMR Techniques

Self-Mobilization

Manual Therapy

Manual Techniques

Toe Touch Progression

Tall Kneeling Chop/Lift

Deadlift Pattern w/stick

Pulling in Squat – Supine Position

Squat w/RNT Cave – Lessen assistance with each rep

Goblet Squat

Deadlift Variations

Squat Variations

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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