Volume 1

Assessment and Corrective

Exercise Program Design

How to Implement the FMS into Your

Group Training in Seven Days or Less

1
  

Table Of Contents

Part 1 – Gathering Information

Chapter 1 – Welcome 4
Chapter 2 – Why the FMS 6
Chapter 3 – Implementation 8
Chapter 4 – How To Screen 16
Chapter 5 – The Hierarchy 17

Part 2 – Application to Group Training

Chapter 6 – Conducting Group Screens 21
Chapter 7 – After the Screen, What to do With the Results 24
Chapter 8 – Teaching Tissue Quality 25
Chapter 9 – Teaching Corrective Exercises 26
Chapter 10 – Explaining Your New Warm-ups 27
Chapter 11 – Corrective Exercises 28
Chapter 12 – Closing Thoughts 70
Chapter 13 – Done For You Resources 71

About The Authors 77

2
  

Part 1 – Gathering Information

3
  

Chapter 1: Welcome

We understand that one-on-one training may be the best option for

certain clients. We also understand that coaching one person is
much easier than coaching 20 or more. On the other hand, just
because one-on-one personal training is slightly superior, doesn’t
mean that your group training has to be a watered down version of
good quality training.

The fact is, more and more people are becoming out of shape each
year and going to the gym with basic movement dysfunctions that
keep them from reaching their goals. Even if you cloned yourself
five times, you couldn’t help as many people in an entire day doing
one-on-one as you could in just one hour with large group training.
If your goal is to really make a difference, then group training is a
necessity.

The key is to throw away terms like “bootcamp,” “body pump,”

“turbo ripper z,” and all of the other generic protocols out there,
and start with a new vision. Large Group Personal Training is the
wave of the future. It makes sense in so many ways, but the key is
to make sure it is done right. And when we say right, we mean
SMART. Smart Group Training begins with a screen to determine
the best plan of attack for your client’s individual needs. How do
you screen large groups? How do you implement correctives?
How do you know if you are doing things that could counter the
progress that you made with correctives?

Welcome to the first installment of Smart Group Training. This is

the first installment of a series of resources designed to help
trainers and coaches improve the standard of group fitness and
sports training. We are excited to bring you a resource that is
guaranteed to improve the quality of your group training. Here are
some of the topics we will be going over in this new resource.

4
  

• Screening large groups of clients

• Incorporating corrective exercises into large group
programming
• Red Lighting exercises based on screen results
• Complete large group fitness training programming
• All of the done-for-you (DFY) resources that you will need
to help you get this system incorporated into your business in
as little as seven days

Group training can be an amazing thing when carried out correctly,

and we are here to help make that easy for you. Let’s get started!

5
  

Chapter 2: Why the FMS

We know there are a lot of ways to assess someone, but we feel the
FMS is the best option to screen and assign corrective exercises to
groups, and individuals. We have been using the FMS for years in
a one-on-one and semi-private setting. When the economy took a
turn for the worse, we implemented large group training. We knew
we had to eventually find a way to incorporate what we learned
from our many years of personal training into the large group
training setting. Our large group training was just not good
enough.

Why the FMS though? Why not use something much easier that
doesn’t involve a kit or so much education? Why not assess on the
fly and make things MUCH easier for the trainers and the clients?
Well, here is why.

The FMS is a heavily researched and proven system of

screening individuals and restoring their basic movement patterns.
Restoring these movements improves athleticism and reduces
injuries. We have seen a dramatic increase in fitness and
performance results when we use the FMS Hierarchy, and so have
many others. There has been a lot of research proving that the
FMS system works, but that honestly only means so much to us.
We know it works because we have used it for years and have
watched it work better than anything else that we know.

It can quickly and easily be done in a group setting. Once we

made the decision that we were going to screen the hundreds of
people that were doing “bootcamp” in our business, it was just a
matter of figuring out the logistics to make it actually happen. We
though it was impossible to screen all of those people in a timely
manner, but as you will see in Chapter 6 there are many ways to

6
  

quickly screen large groups. We can’t wait to show you how.

It’s a system. The screen, the hierarchy, the correctives, and its
sister the SFMA, are all pieces of the puzzle that make the FMS so
much more than a screen. There is a comprehensive system to the
FMS that can be as easy or detailed as you need it to be. The main
job of the FMS is to assess risk, and from there you can use that
data to create the most custom programs available, even in a group
setting.

Sets a standard baseline of movement competency. The FMS is

the only screen that we know of that provides simple movement
scoring criteria. A baseline movement score can be collected and
the system can be used to correct any dysfunction. This is
important because we now know exactly which exercises are best
for each client and what type of program will help them the most..
Let’s face it, group training is not for everyone, but how do you
make the judgment call as to which people should and shouldn’t be
doing large group training? We know that if you have four or
more ones on the screen, smaller group or one-on-one may be a
better fit. Even better, we have data and a baseline we can check
to see if they are improving. How do you judge movement and
correctly place your group training clients in the situation that is
best for them? How do you know that what you are doing is even
working to help them become more functional? With the FMS,
you know what is going on with your client and exactly what to do
about it.

7
  

Chapter 3: Implementation

Okay, so we know that group training can be great if done

correctly. We also know that the FMS is the best way to make sure
we are doing things right, but how do you implement this into
your business? There are many obstacles that make it hard for you
to do it in YOUR business, right? In the same manner that you
help your clients overcome their obstacles with systems, we are
here to help you do the same. This can be an easy conversion for
you if you just lock into doing it, set a date, and get after it. Here
are the steps below.

Read this entire manual and watch the accompanying DVDs to

make sure you are familiar with the system. This should take a
day; from there you are ready to begin.

STEP 1 – Order Screening Kits

We have provided you with three different ways to screen large

groups in Chapter 6. Decide which method is right for you and
your business and make the call on how many screening kits you
need. You can get away with as little as one kit and a few extra
PVC pipes, use our preferred method of Three Kits Three Coaches,
or go with the Six Kits Seven Coaches approach. It really doesn’t
matter which route you take to get the results as long as you get
them. Do what works best for you and takes the least amount of
time. You can get screening kits from
www.functionalmovement.com or www.performbetter.com.

STEP 2 – Practice the Screen

8
  

We suppose you don’t have to be certified to do the screen, but it

sure would help. The certifications will help you become a master
instead of a technician and you will learn all of the philosophies
and details. We recommend that you get certified in person at a
FMS event, but the at home certification is a phenomenal resource
for those wanting to save money on travel. FMS offers Level 1
courses online, which explain the screening process. Level 2 is a
workshop that goes over programming and corrective exercises.
We can’t recommend highly enough the importance of you, or at
least one of your staff members being certified to administer the
FMS screen and interpret the results. We require all of our staff
members to eventually become Level 1 certified. You can learn
more about the seminars and the online certification at
www.functionalmovement.com.

STEP 3 – Go Over the Screening Process with Staff

In Chapter 4 we cover the basics of how to screen. We

recommend that you watch the DVD with your staff and rehearse
their roles in your screening process. Depending on which large
group screening method you use, each coach may only need to
know as little as one movement and some may have to know the
entire screen. It’s best if they know as much as possible, so spend
time going over the screen with your staff members, and practice,
practice, practice!!

STEP 4 – Schedule Initial Screen and Re-Screening Process

Now is the time to get the first screens on your calendar, and figure
out what you want to do for re-screening. The amount of
screening sessions and time devoted to each screening session will
depend on how many clients are in your current business. We set
up an hour for around 20 to 25 people. This includes time to screen
them, show them tissue quality, and show them their correctives.
If you have 100 large group training clients you may want to set up

9
  

four times during the week to get everyone screened and schedule
some follow up times for people who may have missed that week
for whatever reason. You will also need to set some times for re-
screening and make sure you have a system for screening new
clients before they begin.

If you would like to try to avoid as many large group re-screens as

possible, there are options for you. You can accomplish this by
offering a recurring time each week where you could allow eight
people to book in for re-screens. One trainer can screen five to
eight people and show them their new corrective exercises in about
an hour. Set up as many of these timeslots as you need to make
sure everyone is getting re-screened. It may still be necessary to
have regular large group screens every two to three months
depending on your clientele.

STEP 5 – Post Done-For-You Blog Post – Training Quality

Over Quantity

If you have a blog, and you haven’t been talking about this already,
you need to start now. We have provided a done-for-you blog post
that you can use to start telling people that your training is about
quality first and that is why you are using the FMS systems. If you
don’t have a blog that’s fine, you can send this out as an email or
print it and hand it out to your clients. The point is to get them on
board with screening and correctives if this is new to them.

STEP 6 – Send Out Done-For-You Emails

We have included a series of emails for you to send out to your

clients explaining the philosophies and why you are improving.
We have also included emails announcing the screening dates and
what they should expect. We recommend that you send these in
email format and print them out as newsletters to hand out to your
clients directly.

10
  

STEP 7 – Hang Up Corrective Exercise Poster and Start

Talking About Screen Week

In some cases people may forget how to do their corrective

exercises. This is why we have provided a download for the
Corrective Exercise Poster. Hang up this poster so that when
people forget how to do their corrective exercises they can easily
reference the poster. Go ahead and hang it up now in order to get
people talking about it and asking questions. This will give you
more time to explain the new change coming soon and get people
excited that you are taking their training to the next level. Use
every opportunity to educate your clients about the new changes.
Talk to them before, during, and after your coaching sessions.
STEP 8 - Building Your New Warm-Up

Soon you will have screen results from all of your clients and you
will be searching for their weakest link. We go more in depth in
Chapter 8 on the FMS Hierarchy that shows you which areas you
will want to work on first. In the meantime, know that you will
want to build corrective exercises into your warm-up for each
client’s weakest link. Depending on the size of your groups and
their knowledge level we can do this two different ways.

Option 1 – Timed Intervals

One way to integrate correctives into your warm-up is to use timed

intervals. We use a music track that tells you when to start and
stop each exercise to keep things in order. We use a 50-10 work to
rest ration and use a 10-exercise track. We dedicate the first five
exercises to general warm-up exercises followed by four custom
corrective exercises. The final exercise on the track brings
everyone back together again for something to increase heart rate,
like jumping jack variations or jogging in place. This option is

11
  

best if the clients are following along with the coach for the
training session and not following individual workout cards; it
keep things organized and timely. Below you will find an example
of a timed interval warm-up. This is a slightly different variation
than what was just described to show how you can order the
exercise sequence however you like.

1. Glute Bridge
2. Cats and Dogs
3. ½ Kneeling Ankle Mobs / ½ Kneeling Hip Flexor Stretch
4. Spiderman with Rotation
5. Corrective 1
6. Corrective 2
7. Corrective 3
8. Corrective 4
9. Bootstrapper
10. Jumping Jacks

Option 2 – General Corrective Time

If you would like to use a more open format for your clients to
perform their corrective exercises, you can use the General
Corrective Time option. This is where you dedicate a longer
period of time to correctives such as five to eight minutes. This
format allows you more freedom, but doesn’t keep people as
focused at times. This option is great if you are giving your large
group training clients their own workout cards to follow.

STEP 9 – Review Done-For-You Workout Templates and Plan

the Next Two to Three Phases of Training

A new workout protocol means that it’s time to start planning new
workouts. We have provided you with the next three phases of

12
  

your group fitness training. These are actual workouts that we use
in our facility for large group fitness training. Use these workouts
or tweak them to fit your style. Just make sure that you look over
your programs to confirm that they follow the same principals as
your one-on-one training. Now that you have the FMS screen
results, you need to focus on Red Lighting We have included a
Red Light List in the Done-For-You Resources section and have
detailed “Red Lighting” exercises below.

STEP 10 – Plan Your Red Light Implementation System

Red Lighting exercises are one of the most important aspects of

Smart Group Training. Doing screens or assessments, giving
people corrective exercises, and better programming are great.
However, none of that makes a difference if people are doing
exercises that are causing them more harm than good, or reversing
all of the good that they accomplished with their corrective
exercises.

So what exactly is "Red Lighting?"

It's very simple. Red Lighting exercises means ensuring that your
group training clients are not performing exercises that will cause
them more harm than good. This is a pretty easy concept in theory,
but how do you make sure it is happening?

The key is to have a system to ensure that you know what

limitations your clients have when you are training them in a
group. In some situations you will know all of your clients and
what they should and shouldn't be doing by heart, but what
happens when you get multiple trainers working with more than
100 to 200 clients? With the FMS screen, we find the major
limitations that each client may have and relate those back to
training. From there we have a Red Light Poster in our studio,
which we have provided for you in the done-for-you content,

13
  

which has each movement and some examples of exercises that are
Red Lighted for people with ones on that movement on the FMS
screen. We decided recently to take that a step further and color
code each movement in the screen. If the client scores a one on
any of the movements, they receive a colored bracelet that
corresponds to that movement. Each exercise listed for that day
has a color next to it if it's Red Lighted. If you have that color
bracelet, you do the alternate or corrective exercise instead. This
really makes it easy for the trainers to know if the clients have any
ones on the FMS screen, by quickly glancing at their wrist.

Here's an easy example:

A client scores a one on the shoulder mobility screen.

They receive a white bracelet.
Tall kneeling shoulder press is a selected exercise in the group
training session.
Tall kneeling shoulder press has a white square next to it on the
workout card indicating it’s Red Lighted for Shoulder Mobility
ones.
The client does a shoulder mobility corrective, like reach backs or
wall slides, during the time for shoulder press.
All the trainers have to do is look at a client’s wrist to see what is
Red Lighted and if they made a mistake or were sneaky.

The bracelet system may or may not be the best solution for you,
but just know that Red Lighting exercises are one of the major
benefits of screening, and as long as you know what your clients
shouldn’t be doing at this point in their training you are taking your
group training to the next level.

14
  

Smart Group Training FMS Red Light List

• Rotary Stability – power and long distance running

• Active Straight Leg Raise- dead lifting and hip dominate exercises
• Shoulder Mobility- overhead pressing and get ups
• Trunk Stability Push Up- pushups and planks from the floor, use
proper progressions
• In Line Lunge- lunge, ensure proper form on 90/90 split squats (may
need assistance) or pain?
• Hurdle Step- running and jumping
• Deep Squat- resisted squatting and jumping

System Implementation Checklist

• Order Screening Kits

• Practice the Screen
• Go Over Screening Process with Staff
• Post Done-For-You Blog Posts
• Send Done-For-You Emails
• Hang Up Corrective Poster and Start Talking About Screen
Week
• Build Your New Warm-Up
• Review Done-For-You Workouts and Plan the Next Two to
Three Phases of Training
• Plan Your Red Lighting System

15
  

Chapter 4: How to Screen

Ok everyone, it’s time to get screening! We want to quickly go

over the screen and some footage of us screening a large group,
assigning them correctives, and doing a warm-up with those
correctives. Rather than explaining how to administer the FMS
Screen in this manual, we ask that you watch the accompanying
DVD to freshen up on your FMS Screen knowledge.

Once again, this is not a resource to learn how to become a

screening expert, but a refresher on what to look for when
completing the FMS screen Additionally, this could be a great
introduction to anyone who is not currently using the screen. We
recommend that at least one, if not all staff members become
certified, or watch a resource from FMS to learn more about the
details of the screen.

Scoring Sheets can be downloaded at www.movementbook.com

under the Book Downloads section and we have included a few
alternate versions in the Done-For-You Resources.

16
  

Chapter 5: The Hierarchy

A common question that we hear from people who are new to the
FMS is, “Once I’m done with the screen what do I do next?” One
of the greatest parts of the FMS system is the FMS Hierarchy. We
have included a FMS Hierarchy Chart for you to reference in the
Done-For-You Resource Section, but we want to take to the time
to dig a little deeper into the FMS Hierarchy below.

FMS  Hierarchy  -­‐  Which  Corrections  to  Pick  

Asymmetrical  1s  

Symmetrical  1s  

Asymmetrical  2s  

Symmetrical  2s  

POD  1  -­‐  Mobility  

Active  Straight  Leg  Raise  (ASLR)  

Shoulder  Mobility  (SM)  

(Must  be  symmetrical  2s  or  3s  before  moving  on)  

POD  2  -­‐  Stability  

Rotary  Stability  (RS)  

Torso  Stability  Push-­‐Up  (TSPU)  

(Must  be  symmetrical  2s  or  3s  before  moving  on)  

POD  3  -­‐  Functional  Movements    

Hurdle  Step    

In-­‐Line  Lunge  

Overhead  Deep  Squat  

17
  

Now that you have a screen score, there are two main things you
are looking for: 1) What is the client’s weakest link? 2) What
movements should be Red Lighted? We have talked about Red
Lighting exercises in Chapter 3, but what we haven’t covered is
how to determine the client’s weakest link. In other words, we
want to give the client correctives for the weakest link. This allows
us to narrow our focus, instead of using the shotgun approach of
doing correctives for every movement. We do this, because we
know that doing correctives for certain movements may correct
some dysfunction in other patterns. That is why the FMS has the
FMS Hierarchy so you know where to begin to get the most bang
for your buck. It’s very simple, why spend time correcting
something that doesn’t need to be corrected or won’t get corrected
in the presence of more basic movement dysfunction?

Now that we know why we use the FMS Hierarchy, let’s talk about
how to use it.

As you can see from the chart above the movements are broken
down into three PODs.

POD 1 – Mobility

If your client has a set of ones or an asymmetry with a one in this

POD, then that is where you begin. Make sure that you focus only
on clearing the ASLR and the SM before moving on to corrective
strategies for ones or asymmetries on the stability or functional
movement PODs. Simply put, the client should have symmetrical
twos or better before moving on.

POD 2 – Stability

If you have cleared POD 1 or your client begins with a set of ones
or an asymmetry with a one in this POD, then that is where you

18
  

will be working. Make sure that you focus only on clearing the RS
and the TSPU before moving on to corrective strategies for ones or
asymmetries on functional movement PODs. Simply put,
symmetrical 2ss or better before moving on.

POD 3 – Functional Movements

If you have cleared POD 2 or your client begins with a set of ones
or an asymmetry with a one in this POD then that is where you will
be working. At this point, most mobility issues should be cleared
and you will be focusing on motor learning and patterning to clear
this POD. Once this POD is cleared the client should no longer
have any ones and should be symmetrical on each screen, if this is
the case, you will begin again from POD 1 with the goal of
reaching symmetrical 3ss, but know that this will not always be
attainable.

19
  

Part 2 – Application to Group Training

20
  

Chapter 6: Conducting Group Screens

Now that we have gone over the basics of the FMS screen, let’s
start talking specifically about how to screen large groups of
people in the shortest amount of time possible and apply those
results to group training. There are many ways to screen large
groups, but we have narrowed it down to the three most effective
ways. The most effective way for you is going to be up to you and
the structure of your business, but we feel that anyone can utilize
one of the options below.

Three Kits, Three Trainers, One Large Group

This is our preferred method of large group screening. This

method seems to be a great combination of fast, cheap, easy, and
requires only two other trainers. Other methods may be faster, but
require more kits and trainers, while other methods require less kits
and trainers, but take longer and are not as professional as the
Three Kit’s method. This is also the method that we outline in the
accompanying DVD. Lets break down this method into bullets for
simplicity.

• Assemble one large group

• Give each client a screening sheet, clipboard, and pen
• Have each client fill out the upper portion of the scoring
sheet
• Quickly explain the FMS, how fill out the scoring sheet, and
your goals for the session
• Set up three kits with trainers at two of the kits
• Explain and demonstrate the Overhead Deep Squat Screen
• Have two trainers screening the Deep Squat while the third
trainer is taking measurements for tibia height and hand
length

21
  

• Explain and demonstrate the Hurdle Step Screen, the

Shoulder Mobility Screen, and the Shoulder Pain
Clearance Test
• Have two trainers screening the Hurdle Step while trainer
three screens Shoulder Mobility and tests for shoulder pain.
• Explain and demonstrate the In-Line Lunge Screen
• Have two trainers screening the In-Line Lunge while trainer
three finishes Shoulder Mobility Screens and tests for
shoulder pain. Trainer three can screen the In-Line Lunge if
available.
• Explain and demonstrate the Active Straight Leg Raise
Screen
• Have all three trainers screen the Active Straight Leg Raise
• Explain and demonstrate the Torso Stability Push Up
Screen and Extension Pain Clearance Test
• Line up the entire group into one line in position for the
TSPU and Extension Pain Clearance Test
• Have a trainer at each end of the line and one in the middle
and screen the TSPU and Extension Pain Clearance Test
• Explain and demonstrate the Rotary Stability Screen and
Flexion Pain Clearance Test
• Have three trainers perform the Rotary Stability Screen
• Line up the entire group into one line and perform the
Flexion Clearance Test in the same manner as the TSPU
Screen and Extension Pain Clearance Test

Six Kits Seven Stations Seven Trainers

This method may or may not be a little faster, and requires six
screening kits and seven trainers. What you will do with this
method is set up like a seven exercise circuit workout, split your
group up evenly into seven small groups, and have a trainer at each
station performing one of the seven movement screens. After going
through each movement, line up everyone into a line to for the
Pain Clearance Tests and go through those as one large group.

22
  

Honestly, we have never actually gone through this process

because of lack of screening kits and trainers, but others have used
it with good success.

One Kit, Two PVC Pipe, One Doorway

This is a great way to save money on screening kits, and it doesn’t

require as many trainers, but it’s definitely the least professional.
Basically, you can buy one kit, two extra four foot PVC pipes from
any hardware store, and some masking tape to be ready to screen
large groups. Here is a breakdown of how to stretch that.

First, have someone going around taking measurements of

everyone’ tibia height and hand length while a different trainer is
going through initial explanation.

Station 1 – In-Line Lunge, RS, Overhead Deep Squat- Requires

only the board from the kit for In-Line Lunge and RS, and a piece
of PVC and the board for the Overhead Deep Squat

Station 2 – SM, ASLR, Hurdle – This requires the stick from the
kit to take measurements when screening shoulder mobility.
ASLR doesn’t necessarily need the board, and the Hurdle Step can
be done by putting a piece of tape through a doorway at the height
of the client’s tibial tuberosity and having them step over the tape
through the doorway.

We recommend having one to two trainers at each station,

screening these six screens and then lining up the entire group
together for the TSPU and Pain Clearance Tests.

As you can see this method is a resourceful method, but not the
best method. We only recommend this method if you are in a
pinch and plan to use of the above methods as time and resources
permit.

23
  

Chapter 7: After the Group Screen,

What To Do With The Results

Now that you are done with the screen, it’s time to show the clients
their corrective exercises. We have done this a few different ways.

One way is to show them the corrective exercises on the Corrective

Exercise Poster (in the DFY Resources) and do a little Q and A to
make sure they get it. From there, you can coach the details during
the workouts when the time comes. This will be tough if you have
a large client base. It will be especially tough on the trainers if
there are a lot of new people all in one group personal training
workout. It’s tough to randomly teach correctives in a group when
people are all doing different things.

If time permits, we feel it’s best to go over correctives the day of

the group screen. When we wrap up the screen, we will have one
of the coaches go to the office and look over the screens, find the
weakest links, and assign corrective exercises based on the weakest
links. While that person is going over the screening sheets, we are
going over a soft tissue demonstration. This allows us to use our
time effectively and teach them something very important during
the time the screens are being scored.

24
  

Chapter 8: Teaching Tissue Quality

If we are using a three-trainer method, we would have two trainers

available for teaching tissue quality while one is scoring screening
sheets. Depending on the size of the group we may break the group
up into two groups and have one trainer teaching foam rolling
while the other teaches sticks and balls. We would then switch so
both groups learned both methods. If the group were smaller we
would just go over both methods with one group. If you need
more information on tissue quality work we recommend a deeper
level of education than what this manual and accompanying DVD
provides. However, we have included a Tissue Quality Poster in
the Done-For-You Resources, and some clips from us teaching
tissue quality in the accompanying DVD.

25
  

Chapter 9: Teaching Corrective Exercises

Now everyone is loosened up and the sheets are scored, it’s time
to show them correctives. From here we break the large group into
three smaller groups, which mirror the three PODs on the FMS
Hierarchy.

Group 1
Shoulder Mobility
Active Straight Leg Raise

Group 2
Torso Stability Pushup
Rotary Stability

Group 3
In-Line Lunge
Hurdle
Overhead Deep Squat *this group may not exist, or will be much smaller

We then demonstrate the corrective exercises for each and show

the clients our corrective exercise poster. Although we only give
correctives for the weakest link, we do show the clients correctives
for each of the movements in their POD in order to make things
more streamlined and faster since we do not have seven trainers.
We have provided our level 1 corrective exercises for you in the
accompanying video and our Corrective Exercise Poster in the
Done-For-You Resources Sections. We have included PDF
handouts of each corrective exercise for you in the case that you
would like to give your clients handouts of their corrective
exercises. We feel that each client should do their corrective
exercises at home daily. If they are new to our facility we prefer to
give them handouts so they can remember what to do.

26
  

Chapter 10: Explaining Your New Warm-Ups

At this point, you have all of the information you need, and your
clients know what correctives to do, but they still don’t know when
to do them. We have already gone into detail about including
corrective exercise into your warm-up in Chapter 3 to educate you
on what to do, but now is the time to educate your clients on your
new warm-up procedure.

In the accompanying DVD, we took the group that we screened

through an example warm-up. If you have the time, and this is
something you want to do, we think it’s a great idea, but due to
time restraints we usually do not include this in our group screens.
We included this portion for you to be able to see the interval-
based warm-up in action.

27
  

Chapter 11: Corrective Exercises

We are often asked what correctives can actually be used in a

group training setting. One of the biggest obstacles we faced when
integrating the FMS system into group training was how to use the
corrective exercises they recommend in the FMS manuals. The
good news for you is that over the last three years we have
experimented with many, many, many different corrective
exercises. We have re-screened after the different corrective
exercise and have selected the exercises that work best.
Obviously, some of the FMS corrective exercises recommended by
the FMS worked great in a group setting, but some did not. The
exercises that were not ideal for a group setting were the exercises
we have tweaked or changed two: A) make it easy to coach in a
group, B) make it easy for the clients to remember, or C) make it
easy for the client to do at home. We have provided for you a few
of our top choices for group corrective exercise. These corrective
exercises are just suggestions from our experience. We invite you
to use these correctives or you own. It’s about what works to
correct the movement pattern, so if you have some good exercises
that work we would love to hear about them to share with the
world. Just remember, the key to selecting good group corrective
exercises is to find a balance of what is easy to learn and what gets
the fastest results.

In addition to the information below, we have included PDFs of

each corrective exercise to hand out to your clients in the Done-
For-You Resources Section.

28
  

Smart Group Training

FMS Corrective Exercises

29
  

Shoulder Mobility
Tissue Quality – Lats/Teres, Upper Back, Mid
Back, Chest

30
  

Wall Sit
• Improve T spine extension and rotation &
Purpose enhance shoulder flexibility and mobility
• Position spine flat against wall ensuring
sacrum is touching as well
• Pull feet together in butterfly position
• Press the stick up the wall until there is some
Procedure
shoulder distraction and a stretch is felt
• Breathe deeply and relax in this stretch.
Hold 60-90 seconds driving the arm further
every 20-30 seconds
• Long Neck, Shoulder Down, Don't
Coaching Cue overstretch
Targeted Area • T-Spine, Shoulder Complex, Hips
Regression/Progression •
Variations • Dynamic vs. Static
Contraindication • Pain

31
  

Quadruped Reachbacks
• To improve extension & rotation in the T-
Purpose spine
• Start in a quadruped position with the hands
underneath the shoulders, knees wide, and
butt back on your heels
• Place one hand behind your head.
Procedure • Reach the elbow up and back rotating and
extending through the thoracic spine
• After reaching your mobility limits at the
top, return by reaching the elbow back down
to the starting position
• No movement in the lumbar spine
Coaching Cue
• Follow the elbow with the eyes
Targeted Area • Thoracic Spine
• Use a band on the top shoulder to help assist
Regression/Progression the movement
Variations •
Contraindication • Pain

32
  

Bent Knee T-Drill

Purpose • To improve SM or RS
• Lie on your back in a supine position with
your arms extended out to the side, knees
bent with hips and knees flexed at 90 degrees
• Drop your knees to one side keeping the
shoulder blades flat to the ground with no
Procedure raising seen in the opposite side shoulder
• As you drop your knees to one side, turn the
palm down on the same side the knees are
lowering toward
• Rotate the hips and drop the legs to the other
side while switching the palms in the process
Coaching Cue • Shoulders flat to the ground
Targeted Area • T-Spine and shoulder region
• L1: Bent Knee T-Drill
Regression/Progression
• L2: Straight Leg T-Drill
Variations • Straight Leg
Contraindication • Pain

33
  

Straight Leg T-Drill

Purpose • Improve SM and RS
• Lie on your back in a supine position with
your arms extended out to the side, legs
straight, and hips flexed at 90 degrees
• Drop your legs to one side keeping the
shoulder blades flat to the ground with no
Procedure raising seen in the opposite side shoulder
• As you drop your legs to one side, turn the
palm down on the same side the legs are
lowering toward
• Rotate the hips and drop the legs to the other
side while switching the palms in the process
Coaching Cue • Shoulders flat to the ground
Targeted Area • T-Spine and shoulder region
• L1: Bent Knee T-Drill
Regression/Progression
• L2: Straight Leg T-Drill
Variations • Bent Knee
Contraindication • Pain

34
  

Active Straight Leg Raise

Tissue Quality – Calves, Hamstrings, Hip Flexor,
TFL, Quads, Adductors

35
  

Leg Lowering 1
Purpose • Improve hip separation and ASLR
• Keep hips in a neutral position and raise one
leg placing the heel on a doorway, squat
rack, or any other sturdy supporting structure
• Keeping hips neutral, both legs straight, and
Procedure ankles flexed, slowly lower the non
supported leg as low as possible without
losing positioning while deeply exhaling. Go
to floor if possible
• Raise leg to starting position and repeat
• Hips neutral and flat to the floor
• Long spine, chin tucked
Coaching Cue
• Make sure you have good, deep, relaxed
breaths while lowering
Targeted Area • Hips and Lumbar Spine
• L1: Leg Lowering 1
Regression/Progression • L2: Core Engaged Leg Raise
• L3: Leg Lowering 2
• You can use a band, belt, or jump rope if
Variations space is limited
Contraindication • Pain

36
  

Core Engaged Leg Raise

• To improve timing of core musclature with
Purpose hip separation
• Lay on floor in the supine position with
resistance band handles in each hand
• Keep you down leg long and pull the band
down to the hips to engage the core
• After you pull the band down, raise one leg
Procedure as high as possible keeping the hips and low
back steady
• Lower the leg to the supporting position and
release the tension from the band
• Pull band before each repetition
• Long spine, chin tucked
Coaching Cue • Feel your core engage
• Keep the down leg long
Targeted Area • Hips and lumbar spine
• L1: Leg Lowering 1
Regression/Progression • L2: Core Engaged Leg Raise
• L3: Leg Lowering 2
• A kettlebell, wall press, or any other method
Variations of engaging the core can be done to
accomidate space/equimpent limitations
Contraindication • Pain

37
  

Leg Lowering 2
• To improve timing of core musclature with
Purpose hip separation
• Lay on the floor in a supine position
• Keep both legs striaght with ankles flexed
Procedure and slowly drop one leg to the floor
• Raise the leg to the start position and repeat
• Long spine
• Keep the down leg long with knee pushing
Coaching Cue into the floor
• Breathe out as the leg drops
Targeted Area • Hips and lumbar spine
• L1: Leg Lowering 1
Regression/Progression • L2: Core Engaged Leg Raise
• L3: Leg Lowering 2
Variations •
Contraindication • Pain or popping in the hip or spine

38
  

Rotary Stability
Tissue Quality – Glutes, Hip Flexor, TFL,
Lats/Teres, Upper and Mid Back, Adductors

39
  

Lower Rolling – Supine to Prone

Purpose • Improve timing of soft core and RS patterns
• Lay on your back in supine position with
arms overhead
• Keep your upper body completely motionless
• Raise your leg and start crossing it over the
Procedure body
• Begin to roll the body over using nothing but
the lower body
• Continue to roll using lower body only until
in the prone position on your belly
• Stay long
Coaching Cue
• Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain

40
  

Lower Rolling – Prone to Supine

• Improve timing of soft core and RS
Purpose patterns
• Lay on your belly in the prone position
with arms overhead
• Keep your upper body completely
motionless
• Raise your leg by extending your hip and
Procedure start crossing it over the body
• Begin to roll the body over using nothing
but the lower body
• Continue to roll using lower body only
until in the supine position on your back
• Stay long
Coaching Cue • Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain

41
  

Upper Rolling – Supine to Prone

• Improve timing of soft core and RS
Purpose patterns
• Lay on your back in the supine position
with arms overhead
• Keep your lower body completely
motionless
• Raise one arm and begin reaching across
Procedure the body while turning the neck hard in
the direction your reaching
• Begin to roll the body over using nothing
but the upper body
• Continue to roll using upper body only
until in the prone position on your belly
• Stay long
Coaching Cue • Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain, Cervical Mobility Issues

42
  

Upper Rolling – Prone to Supine

• Improve timing of soft core and RS
Purpose patterns
• Lay on your belly in the prone position
with arms overhead
• Keep your upper body completely
motionless
• Reach up and out driving the neck in the
Procedure direction your reaching
• Begin to roll the body over using nothing
but the upper body
• Continue to roll using upper body only
until in the supine position on your back
• Stay long
Coaching Cue • Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain, Cervical Mobility Issues

43
  

Stability Ball Rock-Backs with Arm Lift

Purpose • To improve RS patterns
• Sit in a quadruped position with a long spine
• Rock back into the ball keeping a neutral
spine
• After the ball has pressure in it, raise one arm
keeping the spine motionless and the torso
Procedure still
• Replace the arm on the floor and take
pressure off the ball by rocking forward
• Reset and repeat full motion raising opposite
arm
• Keep a long spine
Coaching Cue • Make sure you can breathe
• Keep low back and spine completely still
Targeted Area • Deep soft core with arm movement
Regression/Progression •
Variations •
Contraindication • Pain

44
  

Torso Stability Push-Up

Tissue Quality – Glutes, Hip Flexor, TFL,
Lats/Teres, Upper and Mid Back, Adductors

45
  

Assisted Mountain Climber

• Improve hard core and ability to properly
Purpose stabilize and maintain neutral spine
• Use a Cook band from a high position with
both handles attached above creating a loop
in the band
• Get in the band and place it around the hips
and proceed to set up in a push up position
with the hands under the shoulders and a
Procedure long, neutral spine
• Raise one leg by flexing the hip and knee
raising the knee toward the chest
• Slowly replace the leg to the starting position
and repeat on the other side
• Move the band down the thighs to increase
intensity on core demand
• Place PVC on spine to ensure long, neutral
spine
Coaching Cue • Watch hips and rotation
• No pelvic tilt or lumbar movement
Targeted Area • Anterior core
• L1: Assisted Mountain Climber (with
Regression/Progression band)
• L2: Mountain Climber
Variations • No assistance
Contraindication • Pain

46
  

Mountain Climber
• Improve hard core and ability to properly
Purpose stabilize and maintain neutral spine
• Set up in a push up position with the hands
under the shoulders and a long, neutral spine
• Raise one leg by flexing the hip and knee
Procedure raising the knee toward the chest
• Slowly replace the leg to the starting position
and repeat on the other side
• Place PVC on spine to ensure long, neutral
spine
Coaching Cue • Watch hips and rotation
• No pelvic tilt or lumbar movement
Targeted Area • Anterior core
• L1: Assisted Mountain Climber (with band)
Regression/Progression
• L2: Mountain Climber
Variations • Band Assisted
Contraindication • Pain

47
  

Incline Push-Up from Box or Jungle Gym

Purpose •
• From the Barbell, align the arms shoulder
width apart and hands in line with the
shoulder.
• Keep your body in straight line (head,
shoulders, hips, and heels should be aligned).
• Before beginning any movement, contract
your abs and tighten the core by pulling the
Procedure belly button toward the spine. Keep a tight
core throughout the entire push-up.
• Inhale as you slowly bend your elbows and
lower yourself until your elbows are at a 90
degree angle. Exhale as you begin pushing
back up to the start position.
• Don’t lock the elbows at the top; keep them
slightly bent.
• Body stays in straight line
• Lock the core and squeeze the glutes
Coaching Cue
• Exhale as you exert the work, maintain your
breathing throughout.
Targeted Area • Anterior Upper Body and core
• L1: Incline Push-Up from Box or Jungle
Gym
Regression/Progression • L4: Band Assisted Push-Up
• L5: Push-Up – Floor
Variations •
Contraindication • Pain

48
  

Band Assisted Push-Up

Purpose •
• Place a band at the top of the Jungle Gym.
Place the band around the waist and proceed
to the floor.
• Rise up onto your toes so you are balanced
on your hands and from the toes.
• Keep your body in straight line (head,
shoulders, hips, and heels should be aligned).

Procedure • Before beginning any movement, contract

your abs and tighten the core by pulling the
belly button toward the spine. Keep a tight
core throughout the entire push-up.
• Inhale as you slowly bend your elbows and
lower yourself until your elbows are at a 90
degree angle. Exhale as you begin pushing
back up to the start position.
• Don’t lock the elbows at the top; keep them
slightly bent.
• Body stays in straight line.
• Lock the core and squeeze the glutes.
Coaching Cue
• Exhale as you exert the work, maintain your
breathing throughout.
Targeted Area • Anterior Upper Body and core
• L1: Wall Push-Up
• L2: Incline Push-Up from Box or Jungle Gym
Regression/Progression
• L3: Push-Up – Knees
• L4: Band Assisted Push-Up

49
  

• L5: Push-Up – Floor

Variations • Med Ball Push-Up
Contraindication • Pain

50
  

Lower Rolling – Supine to Prone

Purpose • Improve timing of soft core and RS patterns
• Lay on your back in supine position with
arms overhead
• Keep your upper body completely motionless
• Raise your leg and start crossing it over the
Procedure body
• Begin to roll the body over using nothing but
the lower body
• Continue to roll using lower body only until
in the prone position on your belly
• Stay long
Coaching Cue
• Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain

51
  

Lower Rolling – Prone to Supine

• Improve timing of soft core and RS
Purpose patterns
• Lay on your belly in the prone position
with arms overhead
• Keep your upper body completely
motionless
• Raise your leg by extending your hip and
Procedure start crossing it over the body
• Begin to roll the body over using nothing
but the lower body
• Continue to roll using lower body only
until in the supine position on your back
• Stay long
Coaching Cue • Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain

52
  

Upper Rolling – Supine to Prone

• Improve timing of soft core and RS
Purpose patterns
• Lay on your back in the supine position
with arms overhead
• Keep your lower body completely
motionless
• Raise one arm and begin reaching across
Procedure the body while turning the neck hard in
the direction your reaching
• Begin to roll the body over using nothing
but the upper body
• Continue to roll using upper body only
until in the prone position on your belly
• Stay long
Coaching Cue • Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain, Cervical Mobility Issues

53
  

Upper Rolling – Prone to Supine

• Improve timing of soft core and RS
Purpose patterns
• Lay on your belly in the prone position
with arms overhead
• Keep your upper body completely
motionless
• Reach up and out driving the neck in the
Procedure direction your reaching
• Begin to roll the body over using nothing
but the upper body
• Continue to roll using upper body only
until in the supine position on your back
• Stay long
Coaching Cue • Upper body is paralyzed
Targeted Area • Deep or "soft" core
• Use a resistance band to help assist
Regression/Progression • Prop body up to make less of a motion
• Kick long leg to kick start core timing
Variations • All three other rolling progressions
Contraindication • Pain, Cervical Mobility Issues

54
  

In-Line Lunge
Tissue Quality – Glutes, Hip Flexor, TFL,
Lats/Teres, Upper and Mid Back, Adductors

55
  

Pulsed Hip Flexor Mobility

• To improve length of the hip flexors.
Purpose • To teach your body the differences between
hip extension and lumbar extension.
• In a half-kneeling position, place the left knee
down and right leg in front of the body with
the foot flat on the ground.
• Ensure the bottom knee is in line with the hip
and shoulders, creating a straight line and
tall posture.
• With the chest up and out, gently brace the
Procedure core and tense your left glute to drive your
hip forward.
• Push to the point where you get a mild
stretch in the front of your left hip.
• Hold this movement for two counts and
return to the starting position.
• Alternate sides.
• Keep the core tight and tense the glute on
the bottom leg to get the stretch.
• Do not extend with your lower back.
Coaching Cue
• Do not worry about your range of motion
initially. If you do this properly, you won’t
need to move much to get a good stretch.
Targeted Area • Anterior Hip
Regression/Progression •
• Back leg knee bent and supported on wall for
Variations emphasis on RF
Contraindication • Pain

56
  

Gostroc Soleus Stretch

• Improve Muscle tone and length in
Purpose Gastroc/Soleus Complex
• Stand with one toe on the wall, knee fully
extended, and lean into the wall
Procedure • Lean until you feel a discomfort and stretch
in the calf
• Hold for 30-60 seconds each
• Lean into the wall until you get the
Coaching Cue discomfort and good stretch
Targeted Area • Gastroc/Soleus
Regression/Progression •
Variations •
Contraindication • Pain

57
  

Cook Hip Lift (One Leg Supine Bridge)

• To improve hip extension and learn the
difference between hip motion and lumbar
Purpose spine motion.
• To activate the glutes in a unilateral fashion.
• Lie on your back with your arms at your
sides, knees bent and feet flat on the floor.
• Pull one leg up to your chest.
• Tighten or contract your abdominal muscles
and squeeze your glutes to initiate the
Procedure movement.
• Go only as high as your glutes will take you,
don’t arch your back!
• Lower under control to a point just above
the ground and repeat.
• Drive through the heels and use the glutes
to promote the movement, versus the lower
back and hamstrings.
Coaching Cue • Don’t go further than your glutes can take
you.
• Do not hyperextend the low back.
• Avoid rounding the back.
Targeted Area • Hips and posterior core
Regression/Progression • Assisted
Variations •
Contraindication • Pain or inability to perform

58
  

Assisted Jungle Gym Split Squat

Purpose • Improve split squat and ILL patterns
• Start on the ground with ankles, hips, and
knees all in 90 degree angles
• Keep the knee over the ankle on lead leg with
the foot being about one foot length distance
Procedure in front of the back knee
• Stay tall on the back hip ensuring the knee,
hip, shoulder, and ear are all in a straight line
• Stand tall keeping the front knee in line and

59
  

over the ankle, while the trail leg keeps tall

posture and a straight line from ear to knee
• Use the assistance to help keep your posture
in proper alignment
• Stay tall on the back hip
• Feel a stretch in the front of the trail leg/hip
• Load the front heel and don’t shift weight
Coaching Cue
forward
• Come down slow and feel the stretch and
position of the hip the entire time
Targeted Area • Full body. Ankles, hips, core, posture
• L1: Assisted Jungle Gym Split Squat
Regression/Progression
• L2: Assisted PVC Split Squat
Variations • Jungle Gym or TRX or Band Assisted
Contraindication • Pain or inability to perform properly

60
  

Assisted PVC Split Squat

Purpose • Improve split squat and ILL patterns
• Start on the ground with ankles, hips, and
knees all in 90 degree angles
• Keep the knee over the ankle on lead leg with
the foot being about one foot length distance
in front of the back knee
• Stay tall on the back hip ensuring the knee,
Procedure hip, shoulder, and ear are all in a straight line
• Stand tall keeping the front knee in line and
over the ankle, while the trail leg keeps tall
posture and a straight line from ear to knee
• Use the assistance to help keep your posture
in proper alignment
• Stay tall on the back hip
• Feel a stretch in the front of the trail leg/hip
• Load the front heel and don’t shift weight
Coaching Cue
forward
• Come down slow and feel the stretch and
position of the hip the entire time
Targeted Area • Full body. Ankles, hips, core, posture
• L1: Assisted Jungle Gym Split Squat
Regression/Progression
• L2: Assisted PVC Split Squat
Variations • Jungle Gym or TRX or Band Assisted
Contraindication • Pain or inability to perform properly

61
  

Hurdle Step
Tissue Quality – Glutes, Hip Flexor, TFL,
Lats/Teres, Upper and Mid Back, Adductors

62
  

Pulsed Hip Flexor Mobility

• To improve length of the hip flexors.
Purpose • To teach your body the differences between
hip extension and lumbar extension.
• In a half-kneeling position, place the left knee
down and right leg in front of the body with
the foot flat on the ground.
• Ensure the bottom knee is in line with the hip
and shoulders, creating a straight line and
tall posture.
• With the chest up and out, gently brace the
Procedure core and tense your left glute to drive your
hip forward.
• Push to the point where you get a mild
stretch in the front of your left hip.
• Hold this movement for two counts and
return to the starting position.
• Alternate sides.
• Keep the core tight and tense the glute on
the bottom leg to get the stretch.
• Do not extend with your lower back.
Coaching Cue
• Do not worry about your range of motion
initially. If you do this properly, you won’t
need to move much to get a good stretch.
Targeted Area • Anterior Hip
Regression/Progression •
• Back leg knee bent and supported on wall for
Variations emphasis on RF
Contraindication • Pain

63
  

Assisted Mountain Climber

• Improve hard core and ability to properly
Purpose stabilize and maintain neutral spine
• Use a Cook band from a high position with
both handles attached above creating a loop
in the band
• Get in the band and place it around the hips
and proceed to set up in a push up position
with the hands under the shoulders and a
Procedure long, neutral spine
• Raise one leg by flexing the hip and knee
raising the knee toward the chest
• Slowly replace the leg to the starting position
and repeat on the other side
• Move the band down the thighs to increase
intensity on core demand
• Place PVC on spine to ensure long, neutral
spine
Coaching Cue • Watch hips and rotation
• No pelvic tilt or lumbar movement
Targeted Area • Anterior core
• L1: Assisted Mountain Climber (with
Regression/Progression band)
• L2: Mountain Climber
Variations • No assistance
Contraindication • Pain

64
  

Mountain Climber
• Improve hard core and ability to properly
Purpose stabilize and maintain neutral spine
• Set up in a push up position with the hands
under the shoulders and a long, neutral spine
• Raise one leg by flexing the hip and knee
Procedure raising the knee toward the chest
• Slowly replace the leg to the starting position
and repeat on the other side
• Place PVC on spine to ensure long, neutral
spine
Coaching Cue • Watch hips and rotation
• No pelvic tilt or lumbar movement
Targeted Area • Anterior core
• L1: Assisted Mountain Climber (with band)
Regression/Progression
• L2: Mountain Climber
Variations • Band Assisted
Contraindication • Pain

65
  

Stride Stretch with Rotation

• To improve stability within the hip while hips
are acting in opposing fashion. One hip is
Purpose flexed above 90 degrees while the other is
extended.
• Put one leg on a box so the hip is extended
above 90 degrees. Keep the other hip fully
extended. Make sure toes are aligned
straight ahead.
• In a split stance, really focus on contracting
the glute on the down leg to keep the hip
Procedure fully extended.
• Apply medial pressure to the knee on the
flexed side, without letting the knee cave in.
You should be applying pressure medial with
the arm and lateral with the knee to maintain
proper alignment.
• Hold the stretch for a given amount of time.
• Keep the hip in a neutral position without
Coaching Cue overextending.
• Work on deep breathing in this stretch.
Targeted Area • Hips and T-Spine
• Start raising hands overhead to increase
Regression/Progression demand on core stabilization
Variations •
Contraindication • Pain

66
  

Deep Squat
Tissue Quality – Glutes, Hip Flexor, TFL,
Lats/Teres, Upper and Mid Back,
Adductors, Quads

67
  

Butterfly Stretch
Purpose • To improve mobility within the hip.
• Sit tall with a neutral spine. Externally rotate
the hips and flex the knees, bringing the feet
Procedure towards the torso, placing the bottom of the
feet together.
• This should be a slow gentle stretch. You
will get more mobility within the hips
overtime. Do not overstretch. Go until a
Coaching Cue mild discomfort and stop there and hold.
You can place towels under the knees to help
let the hips relax and open up over time.
Targeted Area • Hips and T-Spine
Regression/Progression •
• Use Foam roller, airex pads, towels, or any
other method to help take tension off the
Variations stretch and gradually pull out to keep
increasing tension of the stretch while
completely relaxed
Contraindication • Pain

68
  

½ Kneel Ankle Mobility

• To improve ankle mobility into
Purpose dorsiflexion.
• Get into a half kneel position with one
knee bent in front of the body for
support
• Place dowel rod outside the front foot
• Place the weight on your front heel, and
gently glide the knee forward.
Procedure • Pulse in and out of this position several
times.
• When you can no longer keep the weight
on your heel, or you feel the
• weight shifting towards the inside of
your foot, stop the drill and repeat
on the opposite side.
• This is a mobility drill, NOT a stretch. You
may not “feel” much of anything.
Coaching Cue • Keep the weight on the heel, and
towards the outside of the foot
• throughout.
Targeted Area • Ankle
Regression/Progression •
Variations •
Contraindication • Pain

69
  

Chapter 12: Closing Thoughts

It is our goal to help raise the bar on the quality of group fitness
and sports training. We really hope that we have provided you with
a resource that you find valuable and can help you raise the bar.
We understand that this system is not perfect, but it’s a damn good
start. We need your help! Smart Group Training is so much more
than this system; we are the wave of the fitness and sports training
future. Please join us on our mission to help make group training a
respectable option for people to improve their performance and
lives. If you have not already, please visit our website at
www.smartgrouptraining.com and sign up for our newsletter and
check out our blog. We would love to keep in touch with you and
hear from you about how we can improve this industry together!
Thank you so much for spending your hard earned dollars on our
product, we can’t thank you enough for your support. We also
want to thank you for taking the time to educate yourself and take
group training to the next level.

70
  

Chapter 13: Done For Your Resources

(Downloads Located on CD Rom)

*Corrective Exercise Poster

*Step-by-Step Group Screening Outline
*DFY Warm-up
*DFY Blog Post and Emails
*System Implementation Checklist
*DFY Three Month Group Training Program Design
*Red Light List
*Corrective Exercise Manual and PDF Handouts
*Weakest Link Hierarchy Chart
*Tissue Quality Poster
*FMS Scoring Sheet
*What is Corrective Exercise Power Point Presentation.
*Group Personal Training Webinar

71
  

Step-By-Step Group Screening Outline

• Assemble one large group

• Give each client a screening sheet, clipboard, and pen
• Have each client fill out the upper portion of the scoring
sheet
• Quickly explain the FMS, how to fill out the scoring sheet,
and your goals for the session
• Set up three kits with trainers at two of the kits
• Explain and demonstrate the Overhead Deep Squat Screen
• Have two trainers screening the deep squat while the third
trainer is taking measurements for tibia height and hand
length
• Explain and demonstrate the Hurdle Step Screen, the
Shoulder Mobility Screen, and the Shoulder Pain
Clearance Test
• Have two trainers screening the Hurdle Step while trainer
thrid screens Shoulder Mobility and tests for shoulder pain.
• Explain and demonstrate the Active Straight Leg Raise
Screen
• Have all three trainers screen the Active Straight Leg Raise
• Explain and demonstrate the Torso Stability Push Up
Screen and Extension Pain Clearance Test
• Line up the entire group into one line in position for the
TSPU and Extension Pain Clearance Test
• Have a trainer at each end of the line and one in the middle
and screen the TSPU and Extension Pain Clearance Test
• Explain and demonstrate the Rotary Stability Screen and
Flexion Pain Clearance Test
• Have three trainers perform the Rotary Stability Screen
• Line up the entire group into one line and perform the
Flexion Clearance Test in the same manner as the TSPU
Screen and Extension Pain Clearance Test

72
  

System Implementation Checklist

• Order Screening Kits

• Practice the Screen
• Go Over Screening Process with Staff
• Post Done-For-Your Blog Posts
• Send Done-For-You Emails
• Hang Up Corrective Poster and Start Talking About Screen
Week
• Build Your New Warm-Up
• Review Done-For-You Workouts and Plan Next two to three
Phases of Training
• Plan Your Red Lighting System

73
  

Example Group Training Warm-up with Correctives

1. Glute Bridge
2. Cats and Dogs
3. ½ Kneeling Ankle Mobs / ½ Kneeling Hip Flexor Stretch
4. Spiderman with Rotation
5. Corrective 1
6. Corrective 2
7. Corrective 3
8. Corrective 4
9. Bootstrapper
10. Jumping Jacks

74
  

Smart Group Training FMS Red Light List

Rotary Stability – power and long distance running

Active Straight Leg Raise – dead lifting and hip dominate

exercises

Shoulder Mobility – overhead pressing and get ups

Torso Stability Push Up – pushups and planks from the floor, use
proper progressions

In-Line Lunge – lunge, ensure proper form on 90/90 split squats

(may need assistance) or pain?

Hurdle Step – running and jumping

Overhead Deep Squat – resisted squatting and jumping

75
  

FMS  Hierarchy  -­‐  Which  Corrections  To  Pick  

 
Asymmetrical  1s  

Symmetrical  1s  

Asymmetrical  2s  

Symmetrical  2s  

POD  1  -­‐  Mobility  

Active  Straight  Leg  Raise  

Shoulder  Mobility  

(Must  be  symmetrical  2s  or  3s  before  moving  on)  

POD  2  -­‐  Stability  

Rotary  Stability  

Torso  Stability  Push-­‐Up  

(Must  be  symmetrical  2s  or  3s  before  moving  on)  

POD  3  -­‐  Functional  Movements    

Hurdle  Step    

In-­‐Line  Lunge  

Overhead  Deep  Squat  

76
  

ABOUT THE AUTHORS

Steve Long, NSCA, FMS, USAW, IYCA, TPI, HKC, KBA

• Certified Personal Trainer – National Strength & Conditioning Association

• Certified Sports Performance Coach – USA Weightlifting
• Certified Kettlebell Instructor – Kettlebell Athletics
• Hardstyle Kettlebell Certified
• Functional Movement Systems Certified Specialist
• Certified Golf Fitness Instructor – Titleist Performance Institute
• Youth Fitness Specialist – Certified International Youth & Conditioning
Association
• Certified Functional Training Specialist – National Exercise & Sports Trainers
Association
• Top 5 Best Personal Trainers in St. Louis (2010)
• Top 5 Best Bootcamps Owners (2011)
• Top 25 Fitness Industries Rising Stars (2011)
• Editors Choice Award For Chapter in Best Selling Book The Fit Formula
(2011)
• Program Advisory Committee for Missouri College
• Program Advisor for many fitness and sports performance coaches
nationwide
• Contributing Author for St. Louis Health and Wellness Magazine

Steve has made quite a name for himself in the fitness industry,
achieving many awards and acknowledgements for his
accomplishments. He has trained a variety of clients ranging from
ages six to 80 in over eight years in the health and fitness industry.
He assists clients in many aspects of health, fitness, weight loss,
performance training, nutrition, and more. Steve is known for his
practical approach to training and blending the many benefits of
corrective exercise into highly metabolic conditioning and fat loss
programs. Among other things, Steve specializes in functional fat
loss, sports performance, golf fitness, injury prevention/post
rehabilitation, kettlebell training, and lifestyle coaching. Steve has
been mentored by, and continues to learn from the best professionals
in the industry, bringing the most cutting edge programs to his
clients.

77
  

Jared Woolever, MS, CSCS, TPI

• Certified Strength & Condition Specialist – CSCS – National Strength &

Conditioning Association
• Certified Personal Trainer – NSCA-CPT – National Strength & Conditioning
Association
• Bachelor’s Degree in Exercise Science from Southern Illinois University
Carbondale
• Master’s Degree in Kinesiology from Southern Illinois University Edwardsville
• Youth Fitness Specialist Level 1 – Certified International Youth & Conditioning
Association
• Titleist Performance Institute Certified Level 1

Jared has designed and successfully implemented an improved

social support system that smoothes and cements the transition to
healthy lifestyle choices. He is dedicated to bettering himself through
evidence based research and continuing education which, in turn,
improves the lives and health of his clients. With a diversity of goals,
from weight management, cardiovascular fitness, improved agility,
strength, and flexibility, to lowered blood pressure and cholesterol
levels, Jared’s clients have seen superior results with his methods.
Modifications and progressions are adjusted according to the
participants’ current level of fitness allowing all to participate and
receive health and life transforming experiences. His passion for the
fitness industry drives him to continue paving the road to wellness
with activities and events that challenge and motivate participants in a
familiar environment.

78