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FMS

Active Straight Leg Raise Progressions – Red to Green Series

It’s great to know how to perform and score the FMS, but what do you do after the screen is finished? With our newest video series we have the “Red to Green” series.

After you screen someone and find 1’s you have two choices. Avoid it, or correct it.  This series is a guide to help you clear those 1’s and give your clients the green light on patterns that currently have dysfunction.

Active Straight Leg Raise Corrective Exercise

We want to make sure that everyone knows, that these exercises are just a guide.  The best corrective exercise is the exercise that clears the dysfunction, so use what you know. These are exercises that have worked for us and many others, so give them a shot, to see if they work for you.

With our first video in the “Red to Green” series, we bring you the Active Straight Leg Raise.

When someone scores a 1 on the active straight leg raise, we red light the majority of lower body movements.  Honestly, if someone can’t stabilize their core while extending one hip and flexing the other, they shouldn’t be running and doing powerful hip dominant movements.  So things like deadlifts, RDL’s, swings, cleans, etc or red lighted until this pattern is cleared.

GOOD NEWS! The active straight leg raise pattern is typically really easy to clear! Watch the video below to learn how we clean up 90% of active straight leg raise 1’s.

 

In Line Lunge – Performing and Scoring the FMS

In our next video in our series on performing and scoring the functional movement screen, we have the In Line Lunge. It surprising that we so so many people who do lunges all of the time do so poorly on this screen. Learn how to perform and score the In Line Lunge by watching the video below.

I think it’s really important to note that inability to get into the starting position is a 1 on the FMS so if the client cannot get the feet straight on the board they are automatically a 1 on the In Line Lunge. Also, if someone is struggling to balance on the board, just mark the 1 and move on.

If someone scores a 1 on the In Line Lunge, we make sure they aren’t doing any lunging variations and start by addressing mobility and then work on stability in the 1/2 kneeling position, and then assisted patterning.  We will have much more on this in our upcoming series called “Red to Green” where we show you how we clear 1’s on the FMS.

Make sure to check out our next post where we take you through the last movement that you would correct, the Overhead Deep Squat.

 

Hurdle Step – Performing and Scoring the Functional Movement Screen

With the next video in our series on performing and scoring the FMS we bring you the Hurdle Step Screen.  The hurdle step is another one the screens that you don’t see 3’s very often, but once again, that’s ok.  Check out the video to learn how to perform and score the hurdle step screen.

We are looking for the big stuff here. We want to make sure that someone can flex the hip while maintaining extension of the opposite hip in the standing position without loss of balance.  We are also looking to make sure the leg that is moving can function without major compensation.

If someone scores a 1 on the hurdle step, you know there are certain exercises they should not be doing such as sprints, high step ups, and most single leg work. This is especially true in the standing position. Usually if someone has a 1 on the hurdle step, they have a 1 somewhere else down the line in the weakest link hierarchy that needs to be corrected before you start working on an hurdle step corrections.

Check out our post next week where we will bring you the In Line Lunge Screen.