These functional progressions are the property of Coulee Health and have been provided by Dr. Erica Boland.

Core Functional Progression

1-2 Min diaphragmatic breathing

Create and maintain intra-abdominal pressure
10-20 (each side) Extensions of Functional Progression #1
5-10 (each side) Rolling transition to Functional Progression #2
10-20 Functional Progression #2
10-20 Shin Box Flow
10 Step through to lunge
10-20 (each side) Extensions of Functional Progression #3
2-4 20 Sec sets of Functional Progression #4
10-20 Bear crawl forward and backward
10 Bear to Tripod
10-20 Air squats

SUBS

Weighted/scale up Functional Progression #2
Weighted/scale up Functional Progression #3

Once you have been guided through the Functional Progression that is right for you, you can use this shorter Functional Progression Flow video as a quick reference to help you work through your warm up.

Functional Progression Flow

1-2 Min diaphragmatic breathing

Create and maintain intra-abdominal pressure
10-20 (each side) Extensions of Functional Progression #1
5-10 (each side) Rolling transition to Functional Progression #2
10-20 Functional Progression #2
10-20 Shin Box Flow
10 Step through to lunge
10-20 (each side) Extensions of Functional Progression #3
2-4 20 Sec sets of Functional Progression #4
10-20 Bear Crawl forward and backward
10 Bear to Tripod
10-20 Air squats