Introduction To The 6-Phase Dynamic Warm Up Sequence
1.1 Pain: The Biggest Problem Facing The Fitness Industry
1.2 Bridging The Gap Between Pain, Prevention and Performance
1.3 Prioritizing Health and Performance First To Optimize Performance
1.4 The Compounding Power of Prehab
1.5 The 6-Phase Dynamic Warm Up Sequence

Soft Tissue and Self Myofascial Release Techniques
2.1 Breaking Down Mythical Misconceptions of Foam Rolling
2.2 SMR For Pain-Free, Painful and Dysfunctional Movers
2.3 Oscillatory Soft Tissue Technique
2.4 Neurological Trigger Point Technique
2.5 Global SMR Techniques
2.6 Prioritizing Results Based Soft Tissue Practice
2.7 Regional Focuses For Soft Tissue Work
2.8 PRACTICAL: Oscillatory vs. Trigger Point vs. Global

0.1 Down Regulation via Parasympathetic Breathing 

0.2 Global Metrics of Parasypmethetic Access

Bi-Phasic Stretching and Mobility Protocols
3.1 Not All Forms of Stretching Are Created Equally
3.2 Debunking Dogmatic Stretching Theory
3.3 The Painful Side of Stretching
3.4 Parameters of Bi-Phasic Stretching Protocols
3.6 Regional Focuses For Stretching and Mobility
3.6 PRACTICAL: Regional Focuses for Stretching Applicable to the Upcoming Training Session

Corrective Based Exercise Strategies
4.1 The Singular Goal For Implementing A Corrective Exercise
4.2 The 3 S’s To Successfully Implementing Corrective Exercise
4.3 Common Linchpin Corrective Strategies
4.4 Taking Caution With Correctives
4.5 The Motor Control Gap
4.6 Focused Corrective Exercise Execution
4.7 PRACTICAL: Correctives Damn Near Everyone Needs

Postural Activation Drills
5.1 A Functional Definition of Activation
5.2 Where To Prioritize Postural Activation Strategies
5.3 Requisites of Authentic Activation
5.4 Achieving Shoulder and Hip Centration
5.5 Proper Programming of Activation Drills
5.6 PRACTICAL: The Cornerstones of Stability and Activation

Foundational Movement Pattern Development
6.1 Matching Movements With Key Performance Indicators
6.2 Screening The 6 Foundational Movement Patterns
6.3 Fine-Tuning Foundations with Coaching vs. Training
6.4 Grooving The Patterns with Proper Programming Exercise Selection
6.5 PRACTICAL: Move Like A Human Before You Move Like An Athlete

Central Nervous System Stimulation Strategies
7.1 The Power of The Central Nervous System
7.2 Two Main Mechanisms of CNS Stimulation
7.3 The Post Activation Potentiation Phenomenon
7.4 Superset CNS Stimulation Strategies
7.5 Programming CNS Stimulators
7.6 PRACTICAL: Jumps, Jacks, Plyos and More

The Plan Smarter Strategy Session

8.1 Multiple templates for Systemized Client Intake Based on Client Avatar and Need

Introduction To Optimizing The 6 Foundational Movement Patterns
9.1 Utilizing The 6-Phase Dynamic Warm Up Blueprint
9.2 The Importance of Foundational Movement Patterning
9.3 What About Rotation As The 7 th Movement Pattern?
9.4 Screening vs. Assessment Protocols

The Squat Pattern
10.1 Prioritizing the Squat as a Foundational Movement Pattern
10.2 Improving Stance Via The Bottom’s Up Squat Screen and Screening Load Interaction’s Ability to Alter Pattern

10.3 Screening and Assessing the Ankle Complex for Mobility and Joint Restriction
10.4 Passive and Active Hip Range of Motion and Mobility Assessment
10.5 Finding The Perfect Squat: The Hip Quadrant Testing Protocol
10.6 Programming the Squat Pattern
10.7 Pain-Free Squat Pattern Movement Pyramid

10.8 Go-To Strategies for Addressing Common Pain Points in the Squat

The Hip Hinge Pattern
11.1 Prioritizing the Hinge as a Foundational Movement Pattern

11.2 Screening Top Down Hinge Pattern

11.3 Differentiating Anterior vs. Posterior Hinge Approach
11.4 Finding The Perfect Deadlift: Measuring the RDL, Conventional, Hybrid and Sumo Stances
11.5 Correcting Hip Hinge Pattern Pain and Dysfunction

11.6 Programming the Hinge Pattern
11.7 Pain-Free Hip Hinge Pattern Movement Pyramid

11.8 Go-To Strategies for Addressing Common Pain Points in the Hinge

The Lunge (Single Leg) Pattern
12.1 The 3 Levels of “Single Leg” Training
12.2 Screening The Split Squat, Lunge and Single Leg RDL
12.3 Advanced Single Leg Assessment: Balance
12.4 Differentiating Ankle vs. Hip vs. Torso Stability Strategies
12.5 Correcting Single Leg Pattern Pain and Dysfunction

12.6 Programming the Lunge Pattern
12.7 Pain-Free Single Leg Pattern Movement Pyramid

12.8 Go-To Strategies for Addressing Common Pain Points in the Lunge

The Upper Body Push Pattern
13.1 Screening The Functional Power of The Push Up
13.2 Finding The Perfect Shoulder Position: The Shoulder Scour Test

13.3 Training Strategies For The Push Pattern
13.4 Correcting Push Pattern Pain and Dysfunction

13.5 Programming the Push Pattern
13.6 Pain-Free Push Pattern Movement Pattern Pyramid

13.7 Go-To Strategies for Addressing Common Pain Points in the Push

The Upper Body Pull Pattern
14.1 Similarities and Differences in Push and Pull Patterns
14.2 Screening The Full Body Pull Pattern

14.3 Advanced Pull Pattern Assessment Via Vertical Plane of Motion
14.4 Programming Pain-Free Shoulder Training Ratios
14.5 Correcting Pull Pattern Pain and Dysfunction
14.6 Pain-Free Pull Pattern Movement Pattern Pyramid

14.7 Go-To Strategies for Addressing Common Pain Points in the Pull

The (Locomotive) Carry Pattern

15.1 Fun, Function, Frailty and Failure

15.2 Metrics of Longevity

15.3 Important Testing that Can Be Implemented Safely and Effectively in the Fitness Professional Scope of Practice

15.4 The Simplest Non-Negotiable Screen For Locomotion
15.5 Loading The Locomotion Pattern
15.6 Established Performance Metrics of Loaded Carries
15.7 The Synergistic Function of The Pillar Complex
15.8 The 5 Keystone Developmental Positions
15.9 Correcting Carry Pattern Pain and Dysfunction
15.10 Pain-Free Carry Pattern Movement Pattern Pyramid

Programming The Pain-Free Training System

16.1 The Big 3 Rules for Pain-Free Training

16.2 Additional Considerations for Pain-Free Training

16.3 Templates and Sample Programs for Different Client Avatars and Training Frequency Splits

16.4 Progression, Variety & Variation