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Red to Green Series

Overhead Deep Squat – Red to Green Series

The overhead deep squat is the last movement that we would correct in the FMS hierarchy. Typically, unless there is an underlying mobility issue we can pattern the squat very quickly.

Check out the video below on the overhead deep squat to see how we build the squat pattern, and then add strength and power.

If you need some tips on performing and scoring the overhead deep squat or any of the screens on the FMS check out our series below.

Performing and Scoring the Functional Movement Screen

Trunk Stability Push Up – Red to Green Series

The trunk stability push up is one of the most common 1’s that we see on the Functional Movement Screen. It is also something we see much more in women than in men. Most times when someone scores a 1 on the Trunk Stability Push Up, they lack the timing to fire their “outer” or “hard” core. Some circumstances just require more core strength.

When someone scores a 1 on the Trunk Stability Push Up we red light any pushup variation from the floor and any high level push up variation. We use many different exercises to correct the Trunk Stability Push Up, and we have recorded some of our favorites below.

If you need help learning how to perform and score the Trunk Stability Push Up click the link below.

Check out this video to learn some of our go to correctives for the Trunk Stability Push Up

Rotary Stability – Red to Green Series

Next in our Red to Green Series we bring you the Rotary Stability Screen. When someone has a 1 on the rotary stability screen it’s a sign that their inner or “soft” core is not optimally functioning. The client may either have poor timing of the core, overall weakness, or an asymmetry.

In this circumstance, we want to make sure that we red light power movements like cleans and snatches, and anything explosive like jumping or running. It’s also best to avoid a lot of hard bracing exercises until the have the ability to easilty fire the inner core (reflexive firing) before the outer core (bracing for load). Honestly, is best to keep these clients on the floor as long as possible until you get the rotary stability dialed in to 2’s on the FMS.

The good news is, we have a few great exercises to get your rotary stability dialed in, and a few exercises to challenge it once you do.

Learn how to perform and score the Rotary Stability Screen below