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How to Use This Manual
We want you to use this manual as a study guide when you watch the videos and do the workouts
yourself. Remember, it is important that you are able to cue, demonstrate, and provide a progression/
regression for each exercise when asked. It may be worth printing this manual out, writing notes in
the margins, and having it open during your written test.
We hope that this manual is something you are proud to keep on your book shelf and reference
frequently throughout your career.
Written Exam Checklist:
I watched ALL the practical exam exercise videos
I watched ALL the level 1 lectures
I read the manual thoroughly
I read/highlighted important topics from Coach Boyle's Book Advances in Functional Training
I understand that I need an 80 to pass (40 correct out of 50 questions) and there is a $25
retake fee if I should fail
Practical Exam Checklist:
I completed the example 4-week Training Program provided for me in my sign-up email which
is also located under the “Resources” section of the CFSC learning platform
I passed my written exam
I have a full understanding of the progression/regression sheet, the coaching cues for each
exercise, and how to perform each exercise
I re-watched ALL the exercise videos
I understand that I need an 11/13 to pass my practical and there is a $100 retake fee
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Table of Contents
Mission Statement pg. 5
Core Values pg. 5
Origin Story pg. 6
Who is Mike Boyle? pg. 8
The Goal pg. 11
The Certification Process pg. 11 -13
The Written Exam pg. 11
The Practical Exam pg. 11
Benefits pg. 11
The Practical Event Schedule pg. 12
The Practical Event Format pg. 12
Practical Testing Format pg. 12
Practical Test Scoring pg. 12
Failing the Practical Exam pg. 12
Cancelation and Refund Policy pg. 13
What if I am injured or have a disability? pg. 13
Re-certification pg. 13
Common Concepts and Terms Used in the CFSC pg. 14 - 15
Progressions and Regressions pg. 16 - 17
MBSC Programming Concepts pg. 17
Study Guide Checklist pg. 18
MOVEMENT PREP pg. 19 -33
Foam Rolling - pg. 19
Glutes/Hip Rotators
Quadriceps
Adductors
Lats
Upper Back/Traps
Stretching/Mobility - pg. 20
90/90 Hip Stretch
Spiderman Stretch
Quad T-spine Rotation
V-stance T-Spine Rotation
Ankle Mobility
Activation - pg. 21 - 22
Hip Lift Variations
Mini-Band Series
Motor Control Circuit/FMS Corrective pg. 23 - 25
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Sandbag Breathing
Shoulder Mobility - Floor Slides
Active Straight Leg Raise - Leg Lower
Rotary Stability - Quadruped Hip Extension
Hurdle Step - Lying Hip Flexion, Straight Arm Plank Sider Hip Flexion, 1/2 Kneeling Hip Flexion
Dynamic Warm-Up pg. 26 - 29
Squat Matrix
Bear Crawl
Lateral Crawl
Knee Hug
Leg Cradle
Quad Stretch Heel to Butt
Linear Skip
Lateral Skip
High Knee Run
Heels Up Knees Up (Butt Kicks)
Straight Leg Walk
Straight Leg Skip
Shuffle
Carioca
Ladder Drills pg. 30
In-In-Out-Out
1-2-Stick
Cross-In-Front
Cross-Behind
Scissors
Light Implement Power pg. 31 - 33
Medicine Ball Throws
Tall Kneeling Chest Pass
Standing Chest Pass
½ Kneeling Side Toss
Standing Side Toss
Jump Training
Box Jump
Vertical Jump
Lateral Bound
STRENGTH TRAINING pg. 34 - 41
Circuit 1 pg. 34 - 35
KB Deadlift/Toe Touch Progressions
Chin-up
Anti-Extension Series
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Circuit 2 pg. 36 - 37
Goblet Squat
Push-up
Anti-Rotation Series
Circuit 3 pg. 38 - 39
Split Squat
Overheard Pressing
Chop/Lift Series
Circuit 4 pg. 40 - 41
Single Leg Deadlift
DB Row
Leg Curl Progressions
Practical Exam and Training Program Examples
Practical Exam Testing Structure and Evaluation Guidelines pg. 42
Example MBSC Adult Program pg. 43 - 45
Regression/progression Sheet pg. 46 - 47
CFSC Benefits & Resources
CFSC Level 2 pg. 48 - 49
How do I Host an Event? pg. 49
Partnerships pg. 50 - 51
Affiliates pg. 52
How to Contact Us pg. 53
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Mission Statement
Our mission at Certified Functional Strength Coach is to provide education for fitness
professionals that is up-to-date, applicable, and based both on scientific evidence and
practical experience. Our aim is to demonstrate a systems-based approach to coaching,
helping fitness professionals train anyone in any setting in a safe and productive manner. We
hope to raise the bar for those looking to enter the field of strength and conditioning and
personal training.
While much of the fitness industry is focused on selling training tools or capitalizing on training
fads, the Certified Functional Strength Coach Certification focuses on teaching the
fundamentals of coaching and program design. Fundamentals are the foundation on which
great, sustainable careers are built. Like many other certifications, the CFSC involves an
online test. However, what separates our educational experience is a practical event that
includes a full day of hands-on coaching and concludes with a practical coaching
examination. In addition, we are consistently auditing and updating our educational offerings
to provide coaches with the best resources to safely and effectively train clients.
Our Core Values
1. Up-to-Date Content - We want to provide the most current, evidence-led,
experience based content in the industry. We continue to update our content weekly based on
new scientific evidence and coaching practices to provide the most cutting-edge material for
our coaches.
2. Over Delivering - We strive to overdeliver in everything we do. Whether it is
customer service, coaching, or content creation, our goal is to go above and beyond your
expectations.
3. Continuing Education - As coaches we are continually challenging ourselves to
learn and grow and we want to provide the same opportunities for every member. A CFSC
event marks the beginning of a relationship with our coaches, not the end. We want to
continue providing education and support for every CFSC coach to improve the industry as
best we can.
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Origin Story
Since beginning work on the Certified Functional Strength Coach project back in 2013, our mission
has been to improve the level of practical mastery in the fitness industry and change the way coaches
become professionally certified. This mission was one that was born from our recognition of the
inadequacies that plague our current professional standards.
Many of the popular certification courses for coaches in our industry require nothing more than
memorizing a text book and taking a computerized exam.
This barrier for entry is embarrassingly low.
We need to demand more from our professional education bodies and raise the barrier for entry into
our field.
From a quick glance, the CFSC may seem like other
certifications out there, but take a closer look and you
will see we are building something that will revolutionize
the fitness industry.
At CFSC, we want to teach you how to blend the
science and the art of coaching to give you the
confidence to address a multitude of situations as they
occur on the training floor. Although we require mastery
of theory and a written exam, to become certified, you
are required to attend a one-day CFSC practical course.
We believe the missing piece of strength and conditioning certifications is the lack of a practical
coaching exam. Passing a written exam may demonstrate your understanding of theory, but it does
not mean you are an effective coach. With the CFSC, we require applicants to not only attend a
practical course but to also pass a practical exam at the end of the day. At the one-day course, you
will be split into small groups (about 12 attendees per coach) that mimics how we run groups at
MBSC. We want to ensure every person attending our course receives the personal attention
required to maximize their learning experience. Throughout the day, we will breakdown the MBSC
programming and progression/regression system so you can adapt it to your own coaching system.
Once the training is complete, each attendee will take a practical exam where he/she will be tested on
their ability to demonstrate and coach the basic movement patterns we use at MBSC. The attendee’s
knowledge of the progression/regression system and ability to communicate effectively will also be
tested. Upon passing the Level 1 course, coaches will be ready to address the daily challenges faced
by a personal trainer or strength and conditioning coach.
In October 2014, we had our very first Certified Functional Strength Coach event. Since then we have
certified over 4,000 coaches in over 20 countries. We plan to continue to raise the bar and develop a
skilled network of coaches that can deliver great demonstrations and provide clear and effective
coaching for their clients.
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Who is Mike Boyle?
Michael Boyle is one of the foremost experts in the
field of Strength and Conditioning, functional training, and
general fitness. He is known internationally for his
pioneering work and is an in-demand speaker at Strength
and Conditioning conferences and Athletic Training clinics
around the world. Because of his expertise in sports
performance training, Boyle has coached elite athletes on
teams such as the Boston Red Sox, Boston Bruins, New
England Revolution, and Boston Breakers as well as the
U.S. women's Olympic teams in soccer and ice hockey. In
2012, Boyle joined the Boston Red Sox coaching staff as a
Strength and Conditioning consultant for the team which
later won the 2013 World Series. His client list over the
years reads like a “who's who” of athletic success including
retired American football defensive end Marcellus Wiley,
2012 Olympic judo gold medalists Kayla Harrison, and
Liverpool striker Daniel Sturridge.
Coach Boyle was the head Strength and Conditioning coach at Boston University from 1984 to
1997. From 1990 to 2012 he was the Strength and Conditioning coach for men's ice hockey at BU.
Coach Boyle provides performance-enhancement training for athletes of all levels through his
Boston-based gym, Mike Boyle strength and conditioning, which has been named one of America's
10 Best Gyms by Men's Health magazine. Boyle's range of experience includes training athletes from
the middle school level to all-stars in most major professional sports.
Coach Boyle is the owner and editor of StrengthCoach.com, a website dedicated to educating
strength and conditioning coaches and personal trainers.
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This manual has been created for prospective CFSC coaches as a “download” of an MBSC coach’s
mind. This includes coaching cues, our system of progressions and regressions, a brief look at how
we program, and other frequently asked questions we think are worth covering.
The Goal
After passing the Level 1 CFSC Certification, you should be able to substitute as a coach at Mike
Boyle Strength and Conditioning to run one of our Adult Workout Programs. You will be learning the
MBSC programming and coaching techniques used to build our industry-wide reputation.
The Certification Process
The Written Exam:
To pass, you must review the online educational material the - practical exam exercise videos, video
lectures, and Coach Boyle’s “Advances in Functional Training” ebook. Once you have done that you
are ready take the Level 1 written exam. This exam consists of 50 multiple choice questions based on
the previously mentioned material. An 80% (40 correct answers) is required to pass.
The Practical Exam:
Once you have passed the written exam, you should go into the “Practical Exam Exercise Videos”
and review them again thoroughly. The practical exam will consist of these movements as well as
their progressions/regressions. Be sure to note the proper setup of the demonstration and the
coaching cues for each movement. For some of these videos, we also mention common problems
and how to address them. It is vital that you view these videos before attending the practical course. It
is also HIGHLY suggested that you do the example four week workout program that is provided to
you in the study materials. There is more information about how the practical exam is administered
later in the manual.
Benefits:
After becoming certified you will have access to exclusive CFSC benefits. These benefits are setup to
make sure CFSC coaches have additional motivation to continue to get better. You can access these
in the “Resources” section of the CFSC education platform. We currently have partnerships with the
following organizations:
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Precision Nutrition ($400 OFF their Certification) Link : http://get.pn/l1-vip-thrive
Functional Movement Screen (10% off their Certification and Products) Code: CFSC10
Perform Better (10% off their online store) Code: CFSC19
BodyByBoyle Online (50% OFF) Email: support@bodybyboyleonline.com
CPH and Associates is our preferred liability insurance partner. You can get more details at the page
they've made specifically for CFSCs. http://www.cphins.com/certified-personal-trainer-cfsc/
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Example Practical Event Schedule:
(Schedule may change based on the venue. If this is the case, the updated schedule will be provided
via email. You may also finish earlier based on group size.)
8:00am - Registration
8:15am -8:30am - Intro/Welcome/Review of Structure for the Day
8:30am - 9:10am - (Block 1) Foam Rolling/Stretching/Activation
9:10am - 10am - (Block 2) Motor Control Circuit
10am - 10:40am - (Block 3) Dynamic Warm-up
10:40am - 11:20am - (Block 4) Ladders, Light Implement Power (Throwing), Jump Training
11:20am - 11:30am - Q&A/Review
11:30am - 12:30pm - LUNCH/BREAK
12:30pm - 3:30pm Strength Training (in 4 Tri-set Blocks)
3:30 - 3:45pm: Q&A/Review/Group Picture
3:45pm - 5:30/6pm: Practical Testing (You are free to leave after you’ve completed your
practical exam)
The Practical Event Format:
After attendance is taken, you will be put into a group of up to 12 people. You will have the same
instructor for the duration of the event, including practical testing. Within your group, you will be
paired up with another person. Throughout the day you are encouraged to practice demonstrating the
movements as well as the coaching cues with your partner. This will help you better prepare for the
practical exam. For each movement during the Strength Training sections, your instructor will explain
some common movement issues we see along with how to correct them. Your instructor will also
cover at least one progression and regression for each baseline movement pattern.
Practical Testing Format:
In the online video library, there is an example video of how the practical exam is administered. We
recommend watching this so you can better understand the format of the test. The key for the
practical exam is to provide 3-4 clear and concise coaching cues. It should not take more than 30
seconds to demonstrate the exercise and provide the necessary coaching cues to execute the
movement correctly.
Practical Test Scoring:
Below you will find the exact testing and scoring structure; every movement will be taken directly from
the online video library. Your instructor will test you on your ability to demonstrate and properly cue
the movement patterns as well as ask for a progression or regression based on a specific scenario.
3 Strength Training Movements
• Total of 3 possible points for each strength training movement based on:
• Correct demonstration (pass/fail)
• Proper coaching cues (pass/fail)
• Correct progression/regression answer (pass/fail)
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2 Movement Drills (Activation/Motor Control/Dynamic Warm-Up/Ladder)
• Total of 2 possible points for each movement drill based on:
• Correct demonstration (pass/fail)
• Proper coaching cues (pass/fail)
You must score 11 out of 13 possible points to pass.
Failing the Practical Exam:
If you do not pass the practical exam, your instructor will explain why and tell you what to work on.
Once your instructor makes the decision it is final; you cannot retake the practical exam at that event.
In the week following your event, you will receive an email with instructions on how to proceed with
the practical exam. If you choose to continue with the exam, you may submit a video showing
competency of the movements and coaching cues you got incorrect. There is a $100 submission fee.
Cancellation and Refund Policy:
CFSC Live Workshop Cancellation Policy: You may cancel your registration up to 30 days before the
date of your On-Site Training date with a $150.00 cancellation fee.
Within 30 days of the event, since you are reserving a spot when you register for a certification with
limited space, you will be charged a $250.00 cancellation fee if you cannot attend or if you need to
postpone to another date. Please contact us at certifiedfunctionalsc@gmail.com with any questions.
CFSC strongly recommends that you refrain from booking travel until 30 days prior to the event in
case of possible cancellation due to low enrollment. While we do not cancel events often, we will
cancel if we do not reach a minimum enrollment of 15 participants. If we plan to cancel CFSC will
contact you directly to notify you 30 days prior to the event date. CFSC bears no financial
responsibility for reimbursement of travel costs in the event of a canceled event.
CFSC Online Course Refund Policy: If a refund is requested with in 30 days or less, CFSC will
provide a full refund, minus a $150 administrative fee.
Outside of 30 days there are no refunds for online courses.
What if I am injured or have a disability?:
We accommodate for all injuries and disabilities; that is the beauty of our training system. Please let
us know in advance by emailing certifiedfunctionalsc@gmail.com explaining your situation and the
best way we can help you. We will have your adjusted practical exam and our instructors prepped
before the event so you feel comfortable the entire day.
Re-certification:
Your CFSC certification is effective for 3 years. At that point, you have the option to re-certify by
taking a new online exam and paying the re-certification fee of $99. This includes continued access to
the latest study material and videos so you can stay up to date with how our program and system is
evolving. This also includes a free audit of any level one course of your choosing and you will not
have to take the practical exam again! So you can just relax, network, and learn.
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PRI and Breathing - PRI stands for Postural Restoration Institute. In 2014, we began to implement
some concepts learned during multiple PRI courses and in-services given at MBSC. The primary
concept we have adopted is the use of diaphragmatic breathing during movement preparation. Long
inhalations with 360 degrees of expansion through the thorax followed by long exhales through
pursed lips (or a straw) creating internal rotation of the ribs can be used to make full use of the
diaphragm. We do this to help correct postural alignment issues. You will see these breathing
techniques in a lot of our warmup exercises. We are also experimenting with using a set of 5 breaths
for certain drills instead of a specific number of repetitions.
FMS - The Functional Movement Screen was developed by Gray Cook and Lee Burton to help
determine the potential cost of performing movements with an individual based on their movement
quality. We conduct an individual FMS screen on all personal training clients, but due to time
constraints we are not able to screen our group classes. Therefore, when developing our group
training programs we implement the corrective concepts of the screen addressing the most common
movement issues we see in the general population.
Motor Control Circuit - In our warm-up we have a section dedicated to motor control drills based on
the Functional Movement Screen. These are a set of drills put together to clear up some of the
common issues we see in the FMS screen with general population clients. Creating a proactive
corrective exercise system allows us to manage movement dysfunctions more effectively in a group
setting.
Hands-On Coaching - This course is entirely practical. This means we will need to physically coach
one another into proper positions using verbal instruction, demonstration, and hands-on coaching. If
you do not feel comfortable receiving hands-on coaching by another individual please make that
known to your group leader and to your partner in the group. Before you do any hands-on coaching
ask the client or athlete “Is it OK to use my hands while coaching you?”. Do NOT assume that it is
OK. We expect everyone to coach each other with respect and act professionally throughout the
course and any failure to do so will result in removal from the course.
K.I.S.S. – “Keep it Simple Stupid.” A saying Mike Boyle uses when explaining the simplicity of the
MBSC program. Basically, why overcomplicate something that doesn’t need to be?
Risk vs. Reward - We are always thinking of this concept when building and coaching the program.
As coaches, we cannot take risks that outweigh the reward. Always ask yourself: “Is there a safer way
to achieve the same training result/effect?”
The Joint-by-Joint Approach - The Joint-by-Joint Approach was conceived by Gray Cook and
expanded on by Mike Boyle. It is a simple concept that breaks down the interconnected functionality
of the human joint system. Based on the ideas in the Joint-by-Joint, there are certain joint systems
that work best a as mobile system and others that work best as a stable system. The nature of
interconnectedness between joints brings about the idea that if you have discomfort or pain in one
joint, you should look at the joint above or below for the real issue. It could be the lack of mobility or
stability in a joint located above or below in the chain causing the problem. Here is an excerpt from an
article Mike wrote on the subject: The first thing you should notice is the joints alternate between
mobility and stability. The ankle needs increased mobility, and the knee needs increased stability. As
we move up the body, it becomes apparent the hip needs mobility. And so the process goes up the
chain - a basic, alternating series of joints.
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Joint — Primary Need
Ankle — Mobility (sagittal)
Knee — Stability
Hip — Mobility (multi-planar)
Lumbar Spine — Stability
Thoracic Spine — Mobility
Scapulo-Thoracic — Stability
Gleno-Humeral — Mobility
The Process is Simple…
Lose ankle mobility, get knee pain
Lose hip mobility, get low back pain
Lose thoracic mobility, get neck and shoulder pain, or low back pain
How Sh*tty is too Sh*tty? - This analogy is in regards to the exercise execution of your group. What
level of exercise form below perfect are you willing to let them get away with? You should always
strive for perfection and try to reduce the risk of potential injury due to improper form as much as
possible. Be continually using the “Sh*t Test”… if it looks athletic, it is athletic. If it looks like sh*t, it is
sh*t, so fix it.”
Internal vs. External Cues - It has been scientifically proven that external cues are more effective
than internal cues. We try to use as many external cues and analogies as possible when coaching.
External Cueing - An external-focused cue directs the client's attention away from their body. The
focus is instead on the outcome of their movement on the environment.
“Push the floor away from you.”
“Jump and touch the ceiling.”
“Blow out your birthday candles.”
“Stand up like you’re going to be measured.”
“Throw the bar to the sky.”
“Line up like you’re on balance beam.”
“Drive the band out.”
“Break the bar or bell”
Internal Cueing - An internally-focused cue directs the client’s attention to his/her body parts and how
they move.
“Externally rotate your hips”
“Extend your leg behind you”
“Activate _________”
“Exhale your ribs down”
“Get your elbows higher”
“Engage your lats”
“Shoulder back, chest out”
During your practical exam, we are much more impressed by your ability to be brief and use
analogies than we are by your knowledge of anatomy and muscle action. These terms and parts are
important for your knowledge as the coach, but your clients do not understand or care about these
things. The just want to know what the exercise should look like and be told how it is done correctly.
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MBSC Adult Program - The adult program at MBSC is constructed for a length of 60-minutes, with
the first 25 minutes dedicated to movement prep, and next 25 minutes to strength training, and last 10
minutes to conditioning. Our #1 goal with the Adult Program is to get the clients to come in feeling
better after each session. It is NOT our goal for them to come in after each session and say that they
could barely walk because they were so sore. With consistency, our program will make adults will feel
better, move better, and improve their fitness.
Exercise Selection - Think movements, not muscles. The programs we use at MBSC consists
mostly of multi-joint movements such as Lunges (hip/knee) and Chin-ups (shoulder/elbow). By doing
this, we are strengthening movements instead of isolating muscles and getting much more “bang for
our buck.” Our time is limited with these individuals so we have to maximize it the best we can.
Tri-set - Much of the strength training in the adult program is structured in tri-sets, or three-exercise
circuits done one after the other and repeated for as many sets as prescribed. This is done to use the
space of our facility and the time we have available as efficiently as possible. We construct the tri-sets
with one upper-body movement, one lower-body movement, and one core exercise or corrective, with
the corrective usually being associated with one of the exercises in that tri-set. This allows the body
parts being trained to recover while the client performs or practices other movements.
Here is an example of one of our tri-sets:
A1) Chin-Up (x5)
A2) 1 DB Single Leg Deadlift (x8/side)
A3) Scapular Floor Slides with Exhale (x5)
x 3 rounds
Eccentric - When you see “Eccentric” in our program, it is signifying that we want a 5 second
controlled decent. You will most commonly see this listed in our Split Squat variations, Leg Curls, and
Chin-ups. You may think that slowing the tempo would make it more difficult, but we use it more as a
teaching technique in situations where the client lacks control in the movement pattern. An example
would be a client who cannot control their descent in a Split Squat, causing their knee to slam against
the floor.
Progressions and Regressions
The Progression and Regression system is very much like a playbook. In sports, you are not going to
run the same play for every situation; training is no different. This is the “Art of Coaching”. In a perfect
world, a client would start with the “baseline” movement, but there are always situations where he/she
may need to begin with a regressed version of that movement pattern. There are some movements
with prerequisites that the client should be able to perform before progressing movement pattern.
Here are a few examples:
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8 Bodyweight Single Leg Deadlifts before attempting to load the pattern
A 30 second Front Plank before attempting Stability Ball Rollouts
There are also situations when it is best to program variable repetition schemes for bodyweight
exercises that do not allow for an increases in load. Here are a few examples:
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Push-ups: Not everyone is going to have a rack and barbell set up to use for Incline Push-ups
if someone cannot do Push-ups from the ground. Use a rep range of 8-12 reps. The client
must be able to do at least 8 reps at that position or they need to be regressed. If they can do
up to or more than 12 reps, progress them to a more challenging incline or to the ground.
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Chin-ups: It is very challenging to de-load the chin-up in small increments, even when you
have a variety of bands. Use a rep range of 5-8 reps. The subject must do at least 5 reps, but
is encouraged to do up to 8. If they can do more than 8 reps, progress them in the loading the
chin up or progressing to Pull-ups. If they cannot do 5 or more, they are shown a regression.
Example of the Progression/Regression Structure Using the Split Squat:
Assisted Split Squat
Split Squat
Eccentric RFE Split Squat
Goblet RFESS
2 DB RFESS
2 DB RFESS w/ a Weighted Vest
Baseline - The baseline movement pattern is the exercise 80% of the people that come into our
facility should be able to perform correctly. Above the baseline exercise (listed in BOLD), we have
our regressions (less challenging), and below, we have our progressions (more challenging).
Regression - A regression is the less challenging version of a specific movement pattern. If a client is
not able to perform the baseline movement pattern correctly, we will regress them to an easier, less
complex version. One example of this would be regressing from an Eccentric Rear Foot Elevated
Split Squat to a Split Squat or Assisted Split Squat.
Progression - A progression is the more challenging version of a specific movement pattern. If a
client excels at the baseline (or current movement pattern), we will progress them to the more
challenging version. One example of this is going from a Push-up to a Feet Elevated Push-up to a
Weighted Push Up.
Load Position - The position of the external load can also be a regression or a progression. An
example of this would be moving from the goblet loaded position in the Rear Foot Elevated Split
Squat to using two dumbbells (a progression because you can use more load with two bells).
Repositioning the load in a way that is more advantageous biomechanically (and potentially deloading) can also be used as a regression. An example could be moving from a Two Dumbbell Single
Leg Deadlift down to using just a single dumbbell or to reaching a medicine ball to do the same
exercise.
Lateralization - Lateralizations are not necessarily progressions or regressions. If a client is
struggling with the current movement, we may use a different exercise (lateralize) that is similar to the
movement pattern being performed to teach proper positioning or in certain cases to avoid pain. An
example would be someone who cannot grasp proper torso position in a Kettlebell Deadlift. We may
lateralize to a Goblet Squat which will give them the feedback needed to keep their chest up and
spine in a safe position.
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Movement Prep Station #1
Foam Rolling Circuit
Notes:
• Many people will try to roll in the most comfortable/least useful way. It is important to follow the
coaching cues to ensure clients are rolling effectively.
• We try to stick around 10 rolls per muscle due to time constraints. If your client is particularly
“tight” in a certain area, you can spend more time there. However, in order to maintain the flow
of a group it may be better for clients to come in early or stay later for extra soft tissue work.
• Over time, the body adapts to the tool you are using to roll. It is a good idea to start everyone
with a soft roller, moving to a more dense foam once clients can handle the pressure. Eventually,
transitioning to a PVC/Trigger Point roller and eventually to a softball, tennis ball, or lacrosse
ball is an option if clients can tolerate it.
• More is NOT always better; it should be a “hurt so good” type of feeling and never painful to the
point where the client is holding their breath and tensing up.
Glutes/Hip Rotators
• “Sit down on the foam roller”
• “Cross the right leg over left knee”
• “Put the right hand on the ground behind you”
• “Roll the right hip”
• “Switch sides and repeat”
Quads
• “Lay the front of the right leg on top of roller”
• “Have the opposite knee (the left in the case) on the ground for support”
• “Roll from the top of knee to bottom of your hip”
• "You can increase the intensity by finding a tight spot and floss the muscle through by bringing
your heel to your butt - from a straight leg to a bent knee”
• “If needed, pressure can be reduced by placing both legs on the roller”
• “Switch sides and repeat”
Adductors
• “Lay on the ground like you’re going to do a front plank”
• “Lift the right knee to your belt line and place the groin region of your leg on top of roller”
• “Split the upper leg in half”
• “Roll up and down from the inside of the knee up towards the hip to get the adductors”
• “Switch sides and repeat”
Lats/Posterior Shoulder
• “Laying your right side with you arm extending roller the roller under your right armpit/posterior
shoulder”
• “Roll from the back of the shoulder to the top ribcage”
• “Keep your torso facing the wall, not the floor”
• “Use your bottom right hip to initiate the roll”
• “Switch sides and repeat”
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Upper Back/Thoracic Spine
• “Lay down with your upper back/shoulder blades on roller”
• “Support your head by placing your hands behind head with elbows pointing up towards the
ceiling”
• “Roll from the upper back to the bottom of your shoulder blades”
• “Do not roll the notch at the bottom of the neck”
• “You can also put arms across body to open up the shoulder blades to get the rhomboids and
the lower trap.
Stretching/Mobility Circuit
Notes:
• Like foam rolling, clients will try to stretch in the most comfortable positions possible. Please
follow the cueing below to ensure clients are stretching effectively.
• Use the breath to drive the stretch. As clients fully exhale, try to get them to maintain posture
and “melt” deeper into the stretch.
• To build on the above, use a prescribed number of breaths (3-5) with advanced clients instead of
time or repetitions with stretching. With youth athletes, the clock is your best friend, helping keep
order and avoid chaos.
90/90 ER/IR Hip Stretch
• “Sitting on floor, begin with the right hip/knee at 90 degrees in the front and the left hip/knee at
90 degrees to the side. The front (right) leg should be placed in flexion & external rotation; back
(left) leg placed in hip extension & internal rotation”
• “Place your left hand on the right foot and your right hand beside the right knee. Maintaining a
neutral spine, bring your chest over the front leg while pressing the front (right) knee into ground.
The stretch should be felt in the back of front hip” (glutes/hip external rotators)
• “To stretch the side (left leg) place both hands behind your back directly next to each hip.
Maintaining neutral posture, rotate the chest and shoulders towards the back (left) hip while
pressing both knees into ground. The stretch should be felt on side of left hip” (hip internal
rotators)
• “Switch sides and repeat”
Spiderman Stretch
• “Starting in a pushup position, bring your right foot outside your right hand and place the left
knee on the ground”
• “Squeeze the back (left) glute and press hips down while bringing chest up”
• “With front the (right) foot flat, press right elbow into right knee”
• “Switch sides and repeat”
All 4s T-Spine Rotations/Rib Rolling
• “With shins and shoelaces on ground, sit the hips back to heels and place the forearms/hands
on the ground in front of the knees. Your spine will be in a flexed/round position”
• “Keeping the left forearm/hand on ground, grab the left side of your ribcage below the chest with
right hand”
• “Maintaining contact between the knees and heels, press left forearm/hand into ground and
slowly rotate head and chest towards the ceiling to the right”
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• “Perform 5 repetitions per side”
V-Stance T-Spine Rotations
• “Spread your feet as wide as possible maintaining straight legs and place both hands on the
ground”
• “Press the left hand into ground and grab the left side of your ribcage below the chest with right
hand. Slowly rotate the head/chest toward the ceiling to the right”
• “You should feel a stretch in your opposite side groin (the left side in this case)”
• “Perform 5 repetitions per side”
Ankle Mobility
• “Standing with both hands against wall, place right foot 3-6” away from wall, with left foot directly
behind and to the side”
• “Maintaining heel contact with front (right) foot and a proper arch, slowly press knee towards the
wall over the middle of right foot (3rd/4th toe)”
• “If you can touch the wall with your knee and the foot down move back away from the wall to
increase the difficulty and get more of a stretch.”
• “Perform 5 repetitions per side”
Glute Activation
Notes:
• The goals of flute activation drills are to learn the correct muscle timing for the hip extension/
abduction pattern and to establish proper motor control between the hips and lumbar spine. This
reduces the risk of lumbar spine and hamstring injuries and provides a great warm-up stimulus
before we begin to lift heavy and move fast.
• “Glute activation” exercises should always be felt in the glutes, not the lumbar spine, hamstrings,
or quads. ASK your clients where they are feeling the exercise.
2 Leg Hip Lift
• “Lay on your back with your knees bent to 90 degrees”
• “Heels down, toes up”
• “Press the heels into floor and lift hips towards the ceiling while squeezing glutes”
• “Perform 10 repetitions”
1 Leg Hip Lift
• “Lay on your back with your knees bent to 90 degrees”
• “Heels down, toes up”
• “Bring the right knee to chest and press left hand into the right knee”
• “Press the left heel into floor and lift hips towards the ceiling while squeezing the left glute”
• “Perform 5 repetitions per side”
Mini-Band Circuit - ER, Squats, Single Leg Hold, Lateral Band Walk
External Rotations
• “Place a mini-band directly below the knees and assume an athletic position with the knees
slightly bent and the hips pushed back”
• “Keeping your feet flat on the ground, press both knees out against the band”
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• “Maintaining pressure against the band with the left knee and the flat feet, drop the right knee in
towards the left knee and then reverse directions, pressing the band out with the right knee”
• “Perform 5 repetitions per side”
Squats
• “Place a mini-band directly below the knees and assume an athletic position with the knees
slightly bent and the hips pushed back”
• “Reaching the hands out in front of you, press the knees out against band and perform 5 squats
without letting band pull knees together”
Single Leg Holds
• “Place a mini-band around ankles and assume an athletic position with the knees slightly bent
and the hips pushed back”
• “Maintaining pressure against the band, shift all your weight onto right foot, hovering the left foot
off of ground”
• “Hold for 5 seconds, 3 repetitions per side”
Lateral Band Walks
• “Place a mini-band around ankles and assume an athletic position with the knees slightly bent
and the hips pushed back”
• “Maintaining pressure against the band and flat feet, push the left foot into ground and step with
right foot, moving your body to the right”
• “Emphasize the push and not the step”
• “Shoulders and hips stay parallel (level) with the floor every step”
• “Perform 10 repetitions per side”
Notes on Foam Rolling, Stretching and Glute Activation
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Movement Prep Station #2
Motor Control Circuit
Notes
• This is the most coaching intensive portion of the warm-up. Begin by coaching the breath as the
principles of breathing will carry over into each motor control exercise.
• Corrective exercise is very simply learning to disassociate hips from spine, shoulders from spine,
and shoulders from neck.
• Breathe then move; prioritize your spinal position then move the limbs.
• Each exercise correlates to the specific FMS screen underlined above the exercise name.
Progressions with similar cueing are listed instead of repeated.
• There are 7 FMS screens, but only 4 corrective categories listed. The other 3 (Deep Squat,
Inline Lunge, and Trunk Stability Push-up) are covered in the Strength Training portion of the
course.
Sandbag Breathing
• “Lay on your back with your knees bent to 90 degrees”
• “Heels down, toes up”
• “Place a light sandbag on the stomach/belt buckle”
• “Inhale through the nose for 5 seconds, the bag should rise”
• “Exhale through your mouth for 10 seconds, the bag should fall”
• “Perform 5 breaths”
FMS: Shoulder Mobility
Supine Floor Slides
• “Lay on your back with your knees bent to 90 degrees”
• “Heels down, toes up”
• “Arms and elbows at 90 degrees with the back of hands, wrists, and elbows in contact with
ground”
• “Inhale through the nose”
• “Exhale through the mouth, sliding the arms overhead as far as possible maintaining ground
contact with the back of hands, wrists, and elbows”
• “Inhale and bring the arms down”
• “Perform 5 repetitions”
Progressions: Wall-Slide, Overhead Pressing, Snatches, Medicine Ball OH Throws
FMS: Active Straight Leg Raise
Supported Leg Lower
• “Lay on your back with yours legs straight and a super-band around one foot”
• “Pull both legs off ground as high as possible keeping both legs straight”
• “Inhale through your nose”
• “Exhale through your mouth; slowly lower the leg without band towards floor maintaining straight
legs”
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• “Reset and perform 5 repetitions per side”
Progressions: Unsupported Leg Lower, Single Leg Deadlift Patterning
FMS: Rotary Stability
All 4s Hip Extension from Elbows
• “Begin in a quadruped position (all 4s) with forearms on the ground, elbows under your
shoulders, and knees under your hips”
• “Place a pad under ONE knee”
• “Inhale through the nose”
• “Exhale through the mouth, slowly raise the leg & heel that’s not on pad towards the ceiling
maintaining a bent knee”
• “Only raise your leg as far as possible without moving your spine”
• “Reset and perform 5 repetitions per side”
Progressions: All 4s Hip Extension from Hands, All 4s Opposite Reach, Crawling
FMS: Hurdle Step
Supine Band Hip Flexion
• “Place a light mini-band around your feet”
• “Lay on your back, bring your knees as close to your chest as possible using your hands”
• “Inhale through your nose”
• “Extend one leg straight maintaining your grip on the opposite leg; pulling it to your chest”
• “Exhale through your mouth; try to hold the bent leg above 90 degrees and maintain an
extended leg position”
• “Reset and perform 5 repetitions per side”
Straight Arm Plank Slider Hip Flexion
• “Start in a push-up position with the slider under one foot”
• “Inhale through the nose”
• “Exhale through the mouth, and slowly bring the slider knee towards your chest without moving
your spine”
• “Reset and perform 5 repetitions per side”
½ Kneeling Wall Hip Flexion
• “Facing the wall, start in a half kneeling position, with straight arms and hand pressing into wall”
• “Down is knee is under the hip, the front heel under knee, back toe dug into ground”
• “Inhale through your nose”
• “Exhale through your mouth, and lift the front foot off ground as high as possible without moving
your spine”
• “Reset and perform 5 repetitions per side”
Progressions: Standing Hip Flexion Holds, Skipping, Sled Work, Sprinting, Step Ups
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Notes on The Motor Control Circuit
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Movement Prep Station #3
Dynamic Warm-Up
Notes:
• All linear/lateral warm up exercises are done for a distance of 10 yard
• The Dynamic Warm-up serves 3 main purposes:
1. To increase tissue temperature
2. To prime the nervous system for training
3. To practice the movement patterns coming late in the session
The Squat Matrix
Toe Touch to Squat
• “Begin by standing with your feet shoulder width and toes slightly turned out”
• “Maintaining straight legs and flat feet, bend down and your touch toes”
• “Grabbing under the toes (if you can), slowly pull/lower yourself down into a squat position with
your elbows inside of your knees”
• “In the bottom position, take a full breath and press the elbows out against your knees”
• “After maintaining a short hold in the bottom position, lift your arms one at a time overhead,
spreading your chest as tall and wide as possible”
• “Push through your heels and return to standing”
• “Perform 5 repetitions”
Modification: Heel board/small plate if the heels come off ground
Progression: Medicine Ball Toe Touch to Squat
Split Squat
• “Begin in a half kneeling position with your hands behind your head, the right knee down, and
the left foot in front”
• “The right knee should be directly below the right hip, and the left heel directly below the left
knee”
• “Stand up by pushing through the front heel, then slowly lower back to the starting position”
• “Perform 5 repetitions per side”
Progressions: Reverse Lunge then Forward Lunge then Medicine Ball Overhead Forward Lunge
Lateral Squat
• “Begin in a wide stance with the legs straight, feet flat, and toes forward”
• “While reaching the arms forward and maintaining a straight left leg, sit your hips back and
towards your right side, as if squatting on the right leg”
• “Stand up by pushing through right heel and return to the starting position”
• “Perform 5 repetitions per side”
Progressions: Lateral Lunge then Medicine Ball Reaching Lateral Lunge
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Reaching Single Leg Deadlift
• “Begin with a soft bend in both knees”
• “Maintaining a knee bend in the down leg, reach forward with both arms and kick backward with
the left leg”
• “The arms and left foot should be as far away as possible from each other; the body in a long
straight line”
• “Press through the right heel and return to the starting position”
• “Perform 5 repetitions per side”
Linear/Lateral Warm-Up
6 Point Bear Crawl
• “Begin in a quadruped (all 4s) position with the hands under the shoulders and the knees under
the hips”
• “In small, slow, steps, crawl forward stepping with the opposite hand and foot”
• “The steps should be smooth with no choppy or bouncing motion”
• “While crawling, picture balancing a glass of water on your back, the hips should not sway”
Progressions: 4-point crawl (knees off ground), pad or cone on the back
Lateral Crawl
• “Begin in a push-up position with the feet together and the hands under the shoulders”
• “In small, slow, steps, crawl forward stepping with the opposite hand and foot”
• “The left arm should cross over right arm while you simultaneously take a step with the right leg”
• “The right arm and left leg then return to starting push-up position”
• “The steps should be smooth with no choppy or bouncing motion”
• “While crawling, picture balancing a glass of water on your back, the hips should not sway”
• “Return to the start by crawling to left”
Knee Hug
• “Standing tall, grab one knee and pull it towards your chest with the toe up”
• “Maintain a tall position without slouching forward or leaning back”
• “Take a step forward and switch sides”
Leg Cradle
• “Standing tall, cradle the right knee with the right arm and grab the right shin with the left hand”
• “Pull both the knee and the shin to your chest”
• “Maintain a tall position without slouching forward or leaning back”
• “Take a few steps forward and switch sides”
Quad Stretch Heel to Butt
• “Standing tall, grab one foot and pull back towards your butt, keeping the knees close together”
• “Maintain a tall position without slouching forward, leaning back, or bending down knee”
• “Take a step forward and switch sides”
Linear Skip
• “Standing tall, march in place, bring the knees to your chest, keeping the toes up”
• “Begin skipping in place with opposite arm and leg action”
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• “Continue skipping forward in a rhythmic, bouncy, motion moving the arms and legs reciprocally”
• “March - Skip - Push”
Lateral Skip
• “Standing tall, march in place, bring the knees to your chest, keeping the toes up”
• “Begin skipping in place with opposite arm and leg action”
• “Pushing off right (back) leg, skip to the left in a rhythmic, bouncy, motion moving the arms and
legs reciprocally”
• “March - Skip - Push”
• “Return facing same direction but pushing off other (left) leg to go to the right”
High Knee Run
• “Run forward as if your running over hurdles”
• “Knees up and toes up”
• “Keep the arms moving, opposite arm and leg action”
Knees Up Heels Up (Butt Kicks)
• “Get the knees up as if your running over hurdles”
• “Your heels will kick your bottom in a cyclical action as your knees simultaneously come up
towards your chest”
• “Keep the arms moving, opposite arm and leg action”
Straight Leg Walk
• “Standing tall, kick the right leg up as high as possible while maintaining a straight leg and
straight spine”
• “At its highest point, snap the foot down down to ground next to the other foot”
• “Maintain a tall position without slouching forward or leaning back”
• “Take a step forward and switch sides”
Straight Leg Skip
• “Begin skipping in place with opposite arm and leg action, maintaining a straight leg and straight
spine”
• “Continue skipping forward in a rhythmic motion with opposite arm and leg action, staying tall”
Shuffle
• “Begin in an athletic position facing to the right”
• “Pushing off the right (back) foot, shuffle left while staying low and not the crossing feet”
• “Return facing the same direction pushing off other (left) leg”
Carioca
• “Begin by standing tall facing to the right”
• “Moving to the left at a medium speed, cross the right leg in front and behind while turning your
hips”
• “Get in lots of small steps”
• “Return facing the same direction crossing the left leg in front and behind”
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Notes on the Squat Matrix and Linear/Lateral Warm-Up
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Movement Prep Station #4
Ladder Drills
Notes:
• Ladder drills serve 3 purposes:
1. To increase Tissue Temperature
2. To prime Nervous System for Training
3. To improve Multi-Planar Coordination
• Ladders do NOT make you faster
• Ladders add fun to your training
In-In-Out-Out
• “Start by straddling the ladder, with one foot on either side of the ladder”
• “One-at-a-time, bring both feet into the box”
• “Then bring both feet out of the box (one-at-a-time), ending with each foot outside the next box”
• “Continue the length of the ladder and return to the start moving backwards if possible”
1-2-Stick
• “Start on right side of the ladder”
• “Bring the inside (left) foot into ladder, then the outside (right) foot”
• “Push out of ladder box with 2nd (right) foot and stick on 1st (left) foot in Single Leg Hold position”
• “Hold the stick position for 2 seconds, then continue the length of the ladder sticking on alternate
sides”
• “Return to start moving backwards if possible”
Cross-In-Front
• “Start on the right side of ladder”
• “Crossing in front of inside leg, bring the outside (right) foot into the ladder (1)”
• “Bring the inside (left) foot outside the ladder on the opposite side (2)”
• “Bring the (right) foot inside ladder outside with the other (left) foot, resetting in the start position
(3)”
• “Continue the length of the ladder with the 3-step cadence and return to the start moving
backwards if possible”
Cross-Behind
• “Start on the right side of ladder”
• “Crossing behind the inside leg, bring the outside (right) foot into ladder (1)”
• “Bring the inside (left) foot outside ladder on the opposite side (2)”
• “Bring the (right) foot inside ladder outside with the other (left) foot, resetting in the start position
(3)”
• “Continue the length of the ladder with the 3-step cadence and return to the start moving
backwards if possible”
Scissors
• “Start on the right side with feet/body facing the ladder”
• “Place the front (right) foot in the ladder with the back (left) foot outside the ladder”
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• “Jump and switch feet so the back (left) foot is in ladder, and front (right) foot is outside the
ladder”
• “Continue the length of the ladder with both feet touching in each box, front foot first”
• “Facing the same direction, return to the start with left foot leading”
Medicine Ball Throws
Notes:
• Medicine Ball Throws develop upper-body power and full-body coordination
• We rarely throw Medicine Balls heavier than 10 lbs, with most clients using 6 or 8 lbs
• Because throwing is power work, our main focus is speed. The best cue will always be “throw
the ball as hard as you can” or “try and break the wall!”
• We usually cap it off at 30 total throws (3 sets of 10 or) per session.
• Kneeling variations are used to remove joints from the movement for two reasons: it’s easier to
learn and teach and to lower the stability demands
Tall Kneeling Chest Pass
• “Facing the wall, begin with both knees down on the pad, the chest tall and the back toes dug
into ground”
• “With the ball at chest level, bow towards wall, pressing the hips back towards the heels”
• “Drive your hips forward to wall, throwing the ball as hard as you can and return to the starting
position”
• “Perform for 10 repetitions”
Standing Chest Pass
• “Facing the wall, begin in an athletic position with the ball at chest height”
• “Bow towards wall pressing the hips backwards”
• “Drive the hips forward to the wall, throwing the ball as hard as you can and return to the starting
position”
• “Perform for 10 repetitions”
½ Kneeling Side Toss
• “Sideways to the wall, begin in a half kneeling position with the right (inside) knee up and left
(outside) knee down, with the toes dug into ground, and holding that ball at your left hip”
• “Rotating through the chest, throw the ball as hard as you can over your inside knee at wall,
maintaining a stable lower-body position”
• “Perform for 5 repetitions per side”
Standing Side Toss
• “Sideways to the wall, begin in an athletic position with your right side parallel to the wall”
• “Rotating through the hips and chest, throw the ball as hard as you can at wall”
• “Think about shift your weight from the outside hip/foot to the inside hip/foot (closest to the wall)”
• “Perform for 5 repetitions per side”
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Jump Training
Notes:
• Plyometrics/Jump Training develops lower-body power and eccentric strength
• Learning how to land and control the body eccentrically in bilateral and unilateral positions can
safe-guard clients and athletes against lower extremity injury
• Prioritizing landing mechanics over jump height is the safest way to train jumping.
• We rarely perform more than 15 foot contacts (per leg) per session. (3 sets x 5 reps)
Box Jump
• “Begin in an athletic position (half squat/hinge) and stand an arms length away from the box”
• “Violently throw your arms back while hinging to best utilize the stretch shortening cycle”
• “Jump to the middle of the box, reaching your arms for the ceiling, land softly in the same athletic
position you started in”
• “Step down and return to start position”
• “Perform 5 repetitions”
Vertical Jump
• “Begin in an athletic position”
• “Reach your arms up then violently throw them back while you hinge to utilize the stretch
shortening cycle
• “Jump straight up, reaching your arms for the ceiling, land softly in the same athletic position you
started in”
• “Perform 5 repetitions”
Lateral Bound
• “Begin in a Single Leg hold position on the right leg with the left arm forward (opposite arm/hand
and leg/foot always)”
• “Jump to the left leg, landing softly in the same position, with the right arm up”
• “Perform 5 repetitions per side”
Notes on Ladder Drills, Medicine Ball Throws, and Jump Training
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Notes:
• Strength training is relative to the person; maximum effort for one client could be a warm-up for
another. Always strive for the best possible exercise selection for each individual client.
• Using Progressions and Regressions makes determining appropriate/safe levels of training
easier.
• Focus on training movements, not individual muscle groups. Depending on their ability level/
injury history, the goal for EVERY training program is to include a lower-body hip and knee
dominant exercise, an upper-body push and pull exercise, and an “anti-” core exercise.
• Always remember that “Do No Harm” is the most important rule of any training situation.
• Each of the 4 Strength Circuits lists cues for the BASELINE training movement. Appreciate that
the cues for progressions/regressions are usually similar, but could have small differences.
Strength Circuit #1
Kettlebell Deadlift (After Toe Touch Clearance)
• “Begin standing with the kettlebell directly between your heels”
• “Maintaining a flat back/tall chest, sit the hips back and down until you can reach the kettlebell
with straight arms”
• “With a strong grip on the kettlebell, squeeze the shoulder blades together and press the feet
into floor until standing”
• “Slowly return to the start position”
• “Flat back/tall chest position should be kept for the duration of the set”
• “Perform for desired repetitions”
Toe Touch Sequence
• “Begin with the toes elevated on a 1 inch surface and a pad or yoga block between the knees”
• “Fully exhale and fold forward while actively pushing the hips back, attempting to touch your
toes”
• “If toes are touched return to the start position; if not, slightly bend your knees to touch the toes
then return to standing”
• “Perform for 5 repetitions”
• “Repeat same sequence with the heels elevated”
Regressions: Check Toe Touch, Bilateral Hip Lift
Progressions: Trap-Bar Deadlift, Kettlebell Swing
Modifications: Elevated (rack) Deadlift (if they cannot touch their toes)
Chin-up
• “Begin in a dead-hang position with palms towards you”
• “Drive the elbows to floor and pull your sternum to the bar”
• “Slowly lower under control to start position”
• “Eyes remain forward for the duration of set”
• “Keep the head back, do not try to reach the head or neck over the bar”
• “Perform for desired repetitions”
Regressions: Band-Assisted Chin-up, De-loaded Ring Chin Up
Progressions: Loaded Chin-up (Weight Belt, Vest, etc), Switch The Grip to A Pull Up Position
Modifications: Tempo (eccentrics/isometrics), Neutral Grip (relief for elbow or shoulder)
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Front Plank
• “Begin in a plank position with elbows under the shoulders, the palms flat, and a straight line
from head to heels”
• “Hold position while maintaining an easy, focused, breathing pattern”
• “Perform for desired time”
Regressions: Hands Elevated Front Plank
Progressions: Feet Elevated, Ring Fallout, Stability Ball Rollout, Body Saw/Plank Slide, Wheel Rollout
Modifications: Pad Squeeze Between Knees
Notes on Deadlifting/Toe Touch, Chin-ups, and Anti-Extension Series
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Strength Circuit #2
Goblet Squat
• “Begin with a dumbbell/kettlebell in the goblet position (held against the chest)”
• “Feet are roughly shoulder width apart, toes pointed out slightly”
• “Squat down under control and tap the depth marker (box) and return to the start position”
• “Chest up and knees out”
• “Perform for desired repetitions”
Regressions: Reaching Squat (w/ Medicine Ball/Small Weight), Assisted Squat
Progressions: 2 Kettlebell Rack Squat, 1 Kettlebell Offset Squat, Front Squat
Modifications: Heels Elevated Squat
Push-up
• “Begin in push-up position with the body in a straight line”
• “Slowly lower under control and tap the depth marker (pad or yoga bloc) and return to the start
position”
• “Straight line from head to heels should remain in tact for the duration of the set”
• “Perform for desired repetitions”
Regressions: Hands Elevated Push-up, Band Assisted Push Up
Progressions: Feet Elevated Push-up, Loaded Push-up (vest, chains, etc)
Modifications: Pad Squeeze Between Knees
Tall Kneeling Anti-Rotation Press-Out
• “Begin in a tall kneeling position (down on two knees)”
• “Press the cable away from the chest until arms are fully extended”
• “Return to start position”
• “Perform for desired repetitions or time”
Regressions: N/A
Progressions: ½ Kneeling Inline, Iso Split Squat, Standing, Single Leg
Notes on Goblet Squat, Push-up, and Anti-Rotation Series
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Strength Circuit #3
Split Squat
• “Begin in a half kneeling position with your hands behind your head, your right knee down, and
your left foot in front of you”
• “Keep the right knee directly below the hip and the front left heel directly below the knee”
• “Stand up pushing through the front heel, slowly lower back down to the start position”
• “Perform for desired repetitions”
Regressions: Split Squat Hold, Assisted Split Squat
Progressions: Goblet Loaded, Suitcase Loaded, Rear-Foot Elevated Split Squat, Loaded RFESS
Modifications: Pad Height, Bench-Block For Knee
½ Kneeling Alternating Overhead Press
• “Begin in a half kneeling position with a dumbbell/kettlebell in each hand in the rack position”
• “Maintaining a stable position, press one arm overhead and return to start position”
• “Repeat on the opposite arm”
• “Perform for desired repetitions”
Regressions: Landmine/45° Pressing, Bottoms Up Kettlebell Press
Progressions: ½ Kneeling 1 Arm OHP, Standing Alternating OHP, Standing 1 Arm OHP\
In-Line Chop/Lift
• “Set up perpendicular to a cable column or band set up”
• “Get in a ½ kneeling in-line position with the inside knee (up for chop; down for lift)”
• “Pull the cable (rope or bar) to your chest, then reach and press the cable across your body at
45º until the arms are extended”
• “Return the cable to your chest, and to the start position”
• “Perform for desired repetitions”
Regressions: ½ Kneeling Chop/Lift (not inline), Tall Kneeling Chop/Lift
Progressions: Iso-Split Squat In-line Chop/Lift, Standing Static Chop/Lift, Dynamic Chop/Lift
Modifications: Use a Medicine Ball, Kettlebell, or Dumbbell
Notes on Split Squats, Overhead Press, and Chop/Lift Series
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Strength Circuit #4
Body Weight Reaching Single Leg Deadlift
• “Begin with a soft bend in both knees”
• “Maintaining a knee bend in the stance leg (right), reach across your body with the left arm while
simultaneously kicking the heel of the left leg backward”
• “The left arm and left foot should be as far away as possible from each other; the body in a long
straight line”
• “Keep the hips square to the ground, then return to start position”
• “Perform for desired repetitions”
Regressions: Leg Lower, Assisted SLDL
Progressions: 1 DB/KB SLDL, 2 DB/KB SLDL, Barbell SLDL
Modifications: Valslide on Bench SLDL, Long Foam Roller on Top of Foot
Dumbbell Row
• “Take a big step back from the bench”
• “Get in an athletic position with both knees bent and the hips back”
• “Place one arm on the bench, maintaining a flat back/tall chest”
• “Row the DB to your lower ribs, pulling the elbow to the ceiling”
• “Slowly return to start position without losing position”
• “Perform for desired repetitions”
Regressions: Check Toe Touch, 1 Knee Bench-Block, TRX or Ring Row
Progressions: N/A
Modifications: Cat/Cow
Eccentric Slider Leg Curl
• “Begin on your back, knees bent, with your feet on sliders; heels down, toes up”
• “Perform a hip lift to get into the starting position”
• “Slowly extend legs, maintaining your hip lift position, lowering your body towards the floor”
• “Count 5 seconds and only drop to the ground after the legs are completely straight, then return
the heels to the start position”
• “Perform for desired repetitions”
Regressions: All Hip Lift Variations
Progressions: Slider Leg Curl, 1 Leg Eccentric Slider Leg Curl, 1 Leg Slider Leg Curl
Modifications: Pad Squeeze (Knees/Feet)
Notes on Single Leg Deadlifts, DB Row, and Leg Curl Progressions
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Below you will find our testing and scoring structure. Every movement will be taken from the video
library on the CFSC website. You are tested on your ability to demonstrate and properly cue each
movement pattern asked for and to correctly provide a progression or regression based on a specific
scenario your instructor will provide. Please be sure to watch the example testing video on the CFSC
website.
The practical exam structure is as follows; you must score 11 points (out of 13) to pass:
3 Strength Training Movements
• Total of 3 possible points based on:
• A correct demonstration (Pass/Fail)
• Use of proper coaching cues (Pass/Fail)
• Correct regression/progression answer
2 Warm-up/Movement Drills (Activation, Motor Control, Dynamic/Ladder, Med Ball/Plyo)
• Total of 2 possible points based on:
• A correct demonstration (Pass/Fail)
• Use of proper coaching cues (Pass/Fail)
Example Practical Exam Scoring Sheet:
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Example 3 Day Phase 1 MBSC Adult Program
Preparing for the CFSC Training Course also includes physically being ready for a full day of
training and acquainting yourself with the movement patterns. You should rehearse and practice
Phase 1 of the MBSC 3-Day Adult Program at least 4 weeks prior to attending your scheduled event.
Completing the program provided will allow you to understand how the exercises taught at the event
are programmed for clients and groups.
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Day 1:
Day 2:
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Day 3:
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Interested in Our CFSC Level 2 Course?
Our Level 2 CFSC course is specifically tailored those coaches who work with youth, high school,
college, and professional athletes. We use the same educational process that has been so successful
with our Level-1 course. Once you register for Level-2 (keep in mind you must already be Level-1
certified) you will gain access to the educational material. There is 5 hours of lecture content, 20+
instructional videos, the Level-2 Coaching Manual, and a multiple choice exam which must be passed
before the event. This allows us to dedicate the entire 1-day on-site training training to practical
education.
In Level-2, we will be building off of the foundation learned in our Level-1 CFSC. The focus will be on
athlete specific warm-ups, speed skills, medicine ball progressions, plyometrics, advanced strength
training methods, and energy system development. The methods we use to coach and demonstrate
the olympic lifts at Mike Boyle Strength and Conditioning is a major focus in both the online content
and the practical event. This includes hang cleans, barbell snatch (hang clean grip), dumbbell snatch,
and our regressions/lateralizations such as jump squats and kettlebell swings.
Not only do we pride ourselves on our required practical component to become certified, we also are
proud of our low participant to coach ratio. You will never see one coach with a group of 40+
attendees. For Level-2 we have made our groups even smaller with a 10 to 1 participant to coach
ratio. This ensure each attendee gets the attention and feedback they need to succeed.
The Level 2 Pre On-Site Practical Event Educational Material Includes:
▪ Start with Why: The MBSC Programming Thought Process (Mike Boyle)
▪ Athlete Program Design (Kevin Carr)
▪ Adult Population Program Design (Kevin Carr)
▪ Conditioning (Kevin Carr)
▪ Building an Adaptable Training Model: Part II (Brendon Rearick)
▪ Live Level 2 Fundamentals of Sport Performance Lecture
▪ Level 2 Training Manual
Just like the Level-1 CFSC Certification, we require all applicants to attend an on-site practical event
and pass a practical exam at the end of that day. With the Level-2 practical exam, coaches will be
required to give correct demonstrations and deliver clear and concise coaching cues for all of the
movements covered. This includes olympic lifts, single leg squats and plyometrics, kettlebell swings,
and more. While this may exclude some from becoming Level-2 CFSCs, we believe it is vital to the
reputation of the certification and the coaches that do pass to uphold high standards.
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How do I host an Event?
There has been an overwhelming amount of interest for facilities to host CFSC Certifications. We look
forward to reviewing each applicant. Here are some general requirements for hosting an event:
▪ A space and environment dedicated for the event. This includes both space and noise (no
music playing in the background/sporting events/etc.)
▪ Turf or rubber area with full warm-up capacity
▪ A video tour of the space that will be used
▪ Preferably a date on Friday, Saturday or Sunday
You can complete a Host Form at: http://www.certifiedfsc.com/hostapply
If you have any questions, please contact us at: certifiedfunctionalsc@gmail.com
We Are Partnering with the Best
We are partnering with three of the best organizations in the industry to offer an incredible value to
CFSCs. While we do not require the use of these great resources, we at CFSC find them invaluable
and have worked with these companies to offer special discounts on certifications and educational
content for CFSCs. These discounts are EXCLUSIVE to CFSCs and available after being certified.
First, the leader in screening, Functional Movement Systems. The Functional Movement Screen has
revolutionized the way we screen athletes and clients, giving us an in-depth look into potential
movement dysfunctions and asymmetries. Use the Code: CFSC10 when checking out.
“FMS is extremely pleased to be a part of the CFSC certification process. We have no doubt, with
Coach Boyle's experience and leadership this certification will quickly become one of the most
sought-after certifications in the industry.” - Lee Burton
Second, the leader in general population and sports nutrition, Precision Nutrition. Dr. John Berardi
and his team at PN have put together an amazing system that has helped thousands of people reach
their performance and physique goals with proper nutrition. The Precision Nutrition certifications are
an amazing educational resource for coaches wanting to learn more about nutrition as well as the
psychological aspects of behavior change. Use the Code: http://get.pn/l1-vip-thrive when checking out.
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“Precision Nutrition is excited to be partnering with the Certified Functional Strength Coach
Certification to offer an exclusive promotion on the PN Nutrition Certification.” -Dr. John Berardi
Third, Perform Better has carefully selected each product in its catalog for its ability to help improve
sports performance or rehabilitation. Whether you're trying to make your athletes stronger, faster or
more explosive, you can trust their expert staff to suggest the right products to meet your needs. Use
the Code: CFSC19 when checking out.
“You’ll find the latest equipment and ideas about functional training, full body training and
rehabilitation. We don’t believe in isolating movements, because that theory leads to poor
performance and excessive injuries. Instead, we believe the body must be trained to work as one
efficient unit. Once that idea is understood, the person training or rehabbing people can apply this
theory to any sport or rehabilitation situation. Please call us at 1-888-556-7464 to discuss your
particular needs with our experts.” - Founder Bill Falk
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Our CFSC Affiliates
Middle East
USA
Korea
China
Japan
Brazil
Europe
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Central America
Contact Us
Instagram: @certifiedfsc
Facebook: https://www.facebook.com/CertifiedFSC/
Private Facebook Group (Add Yourself): https://www.facebook.com/groups/
1455482268067032/
Email: certifiedfunctionalsc@gmail.com
Email Feedback/Testimonials Directly to Coach Boyle: mboyle1959@aol.com
Come Visit Us! MBSC Location:
29 Draper Street
Woburn, MA 01801
Phone: 781-938-1330
CFSC Map (Email certifiedfunctionalsc@gmail.com to be added): http://
www.certifiedfsc.com/locations
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Additional Notes
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