1. Exercise: Progression and Prescription
Dillon Painter, MS, USAW, CF-L1
Manager of Fitness, AWP Sports

2. Learning Objectives Identify Fundamental Human Movements
Describe each movement's bio-motor pattern.
Summarize the Progression Continuum
Explain how to properly apply the Progression Continuum to specific movements and exercises
Discuss scalability and specificity of exercise

3. 7 Fundamental Human Movements
Movement Patterns
7 Fundamental Human Movements
Squat
Hinge
Push
Pull
Carry
Rotation
Gait (Single Leg)

4. Movement Patterns (continued)
Functionality
Safe – Primal in Nature
Effective – Demands
Capacity
Basic movements every human expresses
Training should be organized around movements (7)
Strive to include all – Seek balance
Simple to Complex = Progression or Regression
C. Wolf (2001) stated, “training movements and not muscles may be the paradigm shift needed for today’s functional conditioning.”

5. Movement Patterns (continued)
Squat – Maximal knee and hip bend to lower the body down
Hinge – Maximal hip bend, minimal knee bend, to bend over at the hips
Push – Using the upper body to drive load away from the body
Pull – Using the upper body to pull a load towards the body
Carry – Moving any type of load in a certain position for distance
Rotation – Turning through transverse plane to produce force
Gait – Performing squat or lunge on a single leg

6. Progression Continuum (5)
Level 1 – Isolate & Educate
Level 2 – Add External Resistance
Level 3 – Add Functional Training Positions
Level 4 – Combine Increased Function & Resistance
Level 5 - Use Multiple Muscle Groups w/ Increased Resistance & Core Challenge
Level 6 – Add Balance
Increase Functional Challenge
Speed and Rotational Movements

7. Continuum into Practice
Level 1: Isolate and Educate
Prone Short-Lever Reverse Fly
Level 2: Add External Resistance
Reverse Fly With Variable-Resistance Machine
Level 3: Add Functional Training Positions
Standing Retraction With Band/Tube
Level 4: Combine Increased Function and Resistance
Prone Reverse Fly on Stability Ball With Weights
Level 5: Use Multiple Muscle Groups With Increased Resistance and Core Challenge
4-Count Bilateral Bent-Over Row With External Rotation
Level 6: Add Balance & Increase Functional Challenge, Speed & Rotational Movement
Bent-Over Unilateral High Row on One Foot

8. Movement Pattern Analysis
Qualitative verse Quantitative:
40 yards, 3 feet verse Poor, Good, Flexed
General Example Questions:
Is the movement being performed with adequate force?
Is the movement being performed through an appropriate ROM?
Is the sequencing of body movements optimal for execution of movement?

9. Injury, Scalability, Specificity
All movement can be regressed
Construction Worker & Desk Worker
Different demands
Different movements executed
Different capacities required
Olympians and Elders
Both have demands – specificity