Functional Stability Training - Lower Body

On the week of June 18, the National Track & Field Championships were held in Moncton, New Brunswick. I was here with our group from Edmonton and was fortunate to have a little downtime throughout the week. Because of this, I was able to get in a little continuing education time.

That same week Mike Reinold and Eric Cressey also released their Functional Stability Training for the Lower Body as a follow up to their Functional Stability Training for the Core so naturally it was an easy fit.

It's quite a lengthy program - I have yet to get through it all - but I was able to jot some notes down along the way. This summary was a culmination of several updated posts.

Training the Hip for FST for the Lower Body

• This 70 minute module was the first of the program and presented by Mike. To quickly summarize, Mike goes over his thoughts on alignment, strength, motor control, eccentric control, triplanar movement, and anticipatory and reactive stabilization. But specifically, what I enjoyed most was his 3-Dimensional (as opposed to 2-D) approach to assessment and evaluation. On paper, the 2-D approach works well for explanation but in true performance engineering, I agree that we should take more of a spatial approach. 
• I also enjoyed Mike's application of PRI principles. Now he didn't specifically teach PRI but what he did do was take what he's learned and applied it to his own integrated approach. We all have heard how PRI principles respect the asymmetrical nature of the human body and through Mike's presentation I'd say I have an even greater appreciation for this. For example, seeing how Mike combined a PRI frame of thought with exercises commonly attributed to FMS or DNS in a case format was quite helpful.

Assessing Lower Body Alignment and Movement (Lab)

• In this module, Mike demonstrates his assessment procedures for the lower body with great attention paid to alignment. As an aside, I’ve never been a fan of the term “alignment”, especially in a static sense - since more often than not it leads to iatrogenic problems (think chiropractic) - but I do think my issue is more with the use of the term rather than actually assessing for it. That said, maybe it’s just me but when it comes to static alignment I assess for it FAR LESS than the frequency in which I have been taught how to assess for it. At least how it’s traditionally taught. I mean I do look at folds and bony landmarks, but more so to give me a better appreciation for the integrity of the neuromuscular system. Perhaps with more PRI learning this may change but currently, I’m more concerned with dynamic alignment. And particularly for mechanical efficiency and durability purposes.
• But back to FST, it seems like Mike has blended PRI with SFMA and thrown in some osteopathic-influenced assessments on top. I even see similarities with some of the DNS-IAP and Mag 7 tests as well but whether this was intended or not, it’s certainly what continuing education is about…that is, adding to your arsenal and creating a system that works best for you.

Preparing the Adductors for Health and Performance

• The first of Eric’s 2 lecture modules (he also has 2 lab modules) discussed a topic that you don’t hear much about too often – at least in comparison to the hamstring, the IT Band, etc. – and I thought he really did good job with it. Especially with his thoughts on the etiology of sports hernia/athletic pubalgia. In fact, it seems like his thoughts are somewhat in line with my own which is nice to see. (*You can find a recent webinar I gave on the lumbo-pelvic-hip complex on Strength Coach, Sports Rehab Expert, and HockeySC) Because who’s kidding who? It’s always nice to see yourself on similar wavelengths as others.
• Anyway, this module consists of examples of how to actually prepare the adductor group prior to and during training. He also goes into depth on how he “gets neutral and stays neutral”, as well as loads the adductors based on the PRI Left AIC pattern. This (the examples) to me was most helpful because even with the one PRI course I have taken (along with the several discussions I’ve had with Neil Rampe and Patrick Ward), I still didn't have a clue about how to implement their strategies into my own system. Regardless, I enjoyed this module.

Hip Internal Rotation Deficits: Why You Have Them and What to Do About Them (Lab)

• This module, which Eric gave and one that is quite relevant to his first, is one that I don’t think is suitable for everyone. My honest opinion is that I think this is one in which manual therapy clinicians would benefit most. And for many strength coaches, I think Eric’s lecture would just magnify the trees rather than the forest. The minute details are high in this module and unfortunately, this module may just end up facilitating the perpetuation of the corrective exercise craze further. If you’re a clinician, by all means learn away - I myself got quite a bit out of it. But if you’re an isolated GPP guy, and one that doesn't work in a multidisciplinary setting, please do me a favor and let your "go to" manual therapy guy take over.

Training the Foot and Ankle for FST for the Lower Body

• In this module, Mike incorporated his Ripple Effect line of thinking to explain adaptations and dysfunctions in the foot and ankle. He also provided a nice foundation into the mechanics of this region but personally, I would have liked him to go into a bit more depth. Those who working with gymnasts and track athletes know that this is one region that must be owned, but for those who want a nice little introduction, this module may be a nice place to start...depending on one's current understanding.

Understanding and Implementing Neuromuscular Control Progressions into Your Programs (Lecture) / How to Integrate Neuromuscular Control Progressions (Lab)

• Sharing the same principles used in his "Treatment of the Shoulder Joint Complex: Principles of Dynamic Stabilization" (you can find it at advancedceu.com), Mike shared his key components necessary for dynamic stability as well as some of the principles he follows when integrating neuromuscular control in both rehabilitation and training. In the lab module of this section, he utilized an example of a specific movement pattern and walked us through the entire progression (4 phases) of neuromuscular control. With a lot of theoretical knowledge being shared on the internet these days, it was interesting to see specific practical examples demonstrated to better understand Mike's own thought processes.  

Developing Lower Extremity Strength and Power Outside the Sagittal Plane (Lab)

• While Mike's lab above looked at dynamic control, this module from Eric looked at force control and generation of the lower extremity. In addition to shin angles and footwear, he goes through several exercises (various lunges, hops, etc) he uses including their progressions. More importantly however, he laid out specifically what he looks for - both good and bad - in order to perform such exercises correctly..​

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