Functional Progression

 

Functional Progression

The Functional Progression is the property of Coulee Health and has been provided by Dr. Erica Boland.

This is a series of movements and transitions designed to help you connect to, coordinate, and strengthen the entire system of the core. Each movement is meant to be performed slowly and mindfully to allow for a strong mind/body connection. Use this video to familiarize yourself with the individual movements and then feel free to use the following sequence and suggestions for repetitions or if you’re comfortable with the movements, feel free to create your own flow as needed. This sequence can be used as a warm up, cool down, or by itself on an active recovery day.

Begin with practicing 2-5 Min of Full Core or Diaphragmatic breathing then perform 10-20 repetitions of each movement (on each side)

  • Extensions of Functional Progression #1

  • Rolling transition to Functional Progression #2

  • Functional Progression #2

  • Transition from side position to table top position.

  • Reverse and Repeat.

  • Transition into Shin Box Flow.

  • Shin Box Flow

  • Step through to lunge

  • Transition to FP 3 in tabletop.

  • Extend the opposite arm and opposite leg outwards.

  • Alternate sides.

  • Transition to FP 4 which is low bear pose.

  • Functional Progression #4

  • Bear crawl forward and backward

  • Bear to Tripod

  • Air squats

 
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