Phase 5 – Foundational Movement Development

A Pain-Free Functional Training Model You Will Be Able to Break Down and Implement TOMORROW!




Lets talk a little Phase 5 movement pattern prep, shall we?!

One of the most versatile exercises that doesn’t get nearly enough credit (especially in the warm up) for it’s ability to mobilize and strengthen at novel end ranges is the lateral lunge.

For many of my clients, I choose to pair the lateral lunge with single leg RDL’s on their “off” days from strength and conditioning programming AKA the days where they either do structured energy systems development, cardiovascular training OR unstructured activity such as walking.

So to take action here, it looks like this:


1A Alternating Lateral Lunge 3×5


1B Single Leg RDL 3×5


This phase 5 should take approximately 90 seconds to execute with 10-20 seconds of rest after the single leg RDLs. I like having my clients walk around for that time period and “think” about their pattern and try and improve it around a coaching point.

Lateralizing motion is a good thing. And practicing lateral movements is even better. Next step? Moving well enough to implement strengthening protocols. It’s really that simple.

Don’t give up on the basics, they create our foundation.




  • Wolf
    May 19, 2021 at 1:51 pm

    John is just way too cool for school ???? we all appreciate the knowledge you share Doc ????????????

    • David Otey
      June 1, 2021 at 5:41 am

      He’s not THAT cool

Add a comment