Recently, at Renegade Fitness, we integrated the Functional Movement Systems philosophies into our program design. Our beliefs and methodologies have been based around these training systems for quite some time, but we had no baseline screening system for classifying if someone is able to safely enter our program to get the results they are looking for. Our team at Renegade really believes that this form of screening and standardizing movement is essential for safe, timely, effective results.
How well do you move?
Functional movement screening is essentially a series of tests designed to gauge how well you move and which movement areas you are weak in. Once an overall picture of your function is determined, you can begin working on those areas that need to be strengthened, thereby preventing injury.
You see, each of us has our unique limitations and asymmetries when it comes to our bodies. The functional movement screening is designed to expose these areas and assign a score based on your particular needs. The scoring system is linked to the specific corrective exercises needed to restore you to symmetrical strength so that you are successful no matter what your fitness goals.
Having this “corrective exercise component” in your fat loss and fitness program not only drastically reduces your risk of injury, but it also helps you to reach your full athletic potential and performance.
Here at Renegade Fitness we are starting to use the Functional Movement Screen (FMS) to ensure that you have access to a proven, comprehensive system. This is the same screening system used by the NFL, MLB, NHL, NCAA, the US military, and many other healthcare and fitness professionals.
The FMS examines fundamental movements, control within those movements and your movement patterns to access whether those baseline areas are competent and stable or whether there is a deficiency which needs to be corrected.
There are seven different movements that the FMS analyzes. These are:
1. Deep Squat: Used to screen hips, shoulders, knees, spine and ankles.
2. Hurdle Step: Used to screen hips, knees and ankles.
3. In-Line Lunge: Used to screen ankle and knee stability, as well as abductor or adductor weakness.
4. Shoulder Mobility: Used to screen the shoulder’s range of motion, external and internal rotation, and posture.
5. Active Straight-Leg Raise: Used to screen hamstring and calf flexibility, hip mobility, and pelvic stability.
6. Trunk Stability Pushup: Used to screen trunk stability and core strength.
7. Rotational Stability: Used to screen core stability and asymmetry.
After your screen, you will fall into one of three categories:
- Your screen is acceptable and you may proceed with your exercise program.
- Your screen is not completely acceptable, but with some corrective exercises you will soon have an acceptable screen and can then move on into your fitness program.
- Your screening produced pain which requires that you be referred to a health care provider.
Based on your screening score, we can help you determine the best course of action.
You’ve probably heard the saying, “Something is only as strong as its weakest link.” This is true in fitness as well. Our goal is for you to be comprehensively whole, strong and stable. We use the Functional Movement Screen to identify problem areas and correct them so you can enjoy your best fitness and your best life.