Functional Patterns

Walking and running are the foundation of human movement, and how you perform them heavily shapes your health and function. Every step either reinforces good biomechanics or chips away at your body over time. Get them right, and you’re setting yourself up for long-term resilience, get them wrong, and you’re paving the way for dysfunction. Functional Patterns training is the only method that consistently delivers reliable results, helping people of all ages, backgrounds, and levels of dysfunction to walk and run better. It’s not about just lifting weights or working out, it’s about training to move well in the real world. FP targets the patterns that matter most, making sure your body is equipped for life’s demands, step by step. Shout out to FP HBS Practitioners with these amazing results: @_hunter_liu__ @eddie__hopkins and @josem_rodriguez_ #functionalpatterns #fpisthestandard #sprinting #walking

Try this, get a barbell and start doing back squats for 3 months straight. Then get an MRI to see if your spinal discs have lost any space. There’s a big difference between still being able to move, sprint, and lift at 50 versus just reminiscing about the good ole days you could squat 500lbs. Decide which camp you want to be in. When most people try @functionalpatterns, they’re shocked at how fatigued their muscles get despite years of traditional lifting. It’s not about being weak, it’s about being smart and strong enough to outlast the reckless, ensuring vitality for your tribe into old age—not becoming a burden. #functionalpatterns #functionaltraining #backsquats

We can’t have Movement Awareness Month without taking about walking. It’s the backbone of human movement, the pattern at the root of everything else. It’s simple, yes, but that’s where its power lies. It’s one of the safest, most primal ways to keep your joints alive, your blood flowing, and your mind clear. Because, make no mistake, if you don’t get this right, every step you take is just another tick on the clock toward breaking down. Do it wrong, and you’re paving a slow road to decay. Do it right, and you’re setting yourself up for a future where your body doesn’t betray you. But let’s cut the nonsense: walking isn’t just a casual stroll through the park. It’s the movement you’ll repeat more than any other in your life. So, if you think you can get away with sloppy biomechanics, go ahead and keep marching yourself toward the grave. You don’t get to escape the rules. Your body doesn’t work on your terms; it works on reality’s terms. Every step—whether you get it right or botch it up—is pulling you toward evolution or entropy. The truth is, if you’re not training to be a better biped, you’re just digging your own grave one rep at a time. You can keep pretending your barbell lifts and bilateral movements are doing the job, but you’re missing the point. We didn’t evolve to move like a meathead stuck on a bench or in a squat rack; we evolved to walk, to shift weight, to flow through space with purpose. You want to keep grinding away with that same old bilateral nonsense? Fine, but you’re denying evolution, denying the reality that your body adapts to the demands you place on it. Train for what your body was built for, or suffer the consequences. #functionalpatterns #fpisthestandard #walking #evolution #adapt

If you want to feel more athletic and capable in life, start moving your body as a unit. Build pain-free athleticism from virtually anywhere with the Functional Training System (FTS). To get started, all you need is a resistance band, a dumbbell, and a medicine ball. It’s the most accessible training method out there—you can do it at home, while traveling, or outdoors. If you struggle with feeling sluggish, unstable, or uncoordinated, let us help you transform your movement. The FTS offers 5 phases of advancement, over 7+ hours of video content directly from the creator of Functional Patterns, and 32 instructional videos. It’s the last stop in most people’s fitness journey. Once you try our method, you won’t want to stop. Big shout-out to @_courtney_m_smith_ @fp.chattanooga for showing us her FTS at-home setup! #functionalpatterns #functionaltraining #fts #movebetter #trainanywhere #fitnessjourney #homeworkout #travelworkout #outdoorfitness

In order for Matt to address his pectus excavatum and scapular dyskinesis, he had to begin understanding how his body works. The biggest takeaway that separates us from other approaches is that we account for how a dysfunction in one part of the body can impact everything else. Essentially, we treat the body as a system composed of many interconnected parts. This is how we achieve such great results for people like Matt worldwide. It’s why you’ve seen an improvement in both his chest deformity and hypermobile shoulders. You’re only as strong as your weakest link. Great work here by @fp_costamesa @andy.lam__ Testimonial: “I was born with pectus excavatum. I had major pain in my left hip and groin area from running, which limited me to running no more than 2 miles at a time. I also had recurring low back pain on both sides, which would be aggravated by many of the workouts I was doing before FP. Along with the physical issues, I suffered from gut problems that I had assumed were mild IBS. I couldn’t eat dairy, my stomach would churn after various foods, and I even experienced daily diarrhea for a year. After training with FP, I’m in the best shape of my life. My rib flare and chest indentation have drastically reduced with all the deliberate techniques Andy has taught me. FP has helped me eliminate hip pain when I run, and I’ve even transitioned to minimalist shoes, reaching running speeds of 20 mph. My low back pain has significantly reduced and is rarely an issue now. None of the FP exercises aggravate my back; in fact, they’ve helped me build enough muscle to prevent back issues in daily life.” #functionalpatterns #fpisthestandard #functionaltraining #pectusexcavatum #scapula #shoulderpain

Save 35% on The Functional Training System for our Movement Awareness Month Sale. Use code: FTS35 at checkout. If you’re tired of the joint stiffness and bouncing from one fitness trend to the next, end your vicious cycle with the FTS. It will recondition your body to promote joint strength, functional flexibility, cardio function and stress resilience, all while keeping you pain free in the process. #functionalpatterns #fpisthestandard #functionaltraining

Michael is 70 years old and suffered a major stroke in April of 2022 with several TIAs following which left the right side of his body (arm and leg) nearly paralyzed and needing the use of custom assistive devices, speech therapy, occupational therapy, physical therapy and left him in a deep depression. Since, Michael has been suffering from seizures, hip and knee pain, and was having balance issues with falls at home. Traditional physical therapy was not helping Michael with his challenges and his family was losing hope that he would not progress past his limitations. However, Michael then found @dd_swenson and FP. Since utilizing only Functional Patterns methods, Michael has decreased his hip and knee pain from 7/10 to 1/10 in just 4 months. Michael has also improved the function of his R leg and arm which were nearly paralyzed from his stroke and now no longer requires custom orthotics or assistive devices to walk. A quote from Michael’s wife Paty: “Michael’s confidence and his overall wellbeing are growing every day. He is no longer depressed and looks forward to his workouts with Dalton. The changes are many since he has been rehabbing with Functional Patterns, and we cannot thank him enough.” Chronic Hip/Knee Pain ❌ Before: 7/10 ✅ Now: 1/10 Falls at Home ❌ Before: Avg 2+ per week ✅ Now: No falls in the past month Squatting ❌ Before: Hip & Knee Pain, Lateral shift ✅ Now: More Symmetrical, Pain Free #functionalpatterns #fpisthestandard #stroke #strokesurvivor #strokerecovery

Instead of walking, try hopping into work like a kangaroo tomorrow. Weird, right? Most people forget there’s a blueprint to how we move as humans. We see it all the time, from someone walking their dog to an NFL running back sprinting down the field. The principle of leg oscillation is universal. We’ve got more to cover on this, so stay tuned for a breakdown. If you want to be more athletic, should you?

Adela started experiencing neck pain at the age of 16. Since then, she has suffered from daily headaches and neck stiffness, significantly affecting her daily life. She was diagnosed with two disc protrusions in vertebrae c5-c6 and c6-c7. At the age of 30-31, Adela began to suffer from lower back pain due to a herniated disc in l5-s1, causing acute pain that would last for weeks. To manage her condition, visits to the physiotherapist became regular, as well as taking anti-inflammatory medications. Before starting her training in Functional Patterns , Adela had been practicing Pilates for 8 years. After a year and a half of training in FP, she noticed a significant improvement: her neck pain decreased considerably, and her lower back pain completely disappeared. She’s been training twice a week with @david.lopezalv and has followed the movement elimination protocol, as she was practicing several physical activities. Before 12/22 ❌Forward head ❌Anterior pelvic tilt ❌Hyperextend knees ❌Lumbar compression ❌Scapular winging ❌Thoracic tilted back ❌Neck pain: Daily 7/10 ❌Back pain : 9/10 After 07/24 ✅Neck pain: 1/10 ✅Back pain: 0/10 ✅Better pelvis position ✅Decompressed lumbar spine ✅Better head and neck position ✅Better thoracic position ✅Scapulae more integrated Gait video Before - August 23 Gait video After - July 24 Adela testimonial : “After a year and a half of training, the improvement has been remarkable: I hardly have any pain, neither cervical nor lumbar, and when I do experience it, it is much less intense and shorter in duration.” #functionalpatterns #fpisthestandard #headaches

Andy’s home setup is dialed in for posture and movement gains. It doesn’t take much to get started—the most important thing is having the desire to make a change. With just a few hours a week, you can begin addressing muscle imbalances and truly experience what functional body control feels like. Big shoutout to @andy.lam__ of @fp_costamesa for sharing his insights! #functionalpatterns #functionaltraining #postur