The way I choose progressions and regressions for all my clients is based off a combination of CFSC exercises and the SFMA key principles of progressive movement patterns.
The SFMA 4×4 Matrix aims to systematically reload new software into a dysfunctional pattern. The intent of our CFSC progressions aim to own movement patterns prior to adding more joints into the equation or loading a faulty movement pattern. Both very similar guidelines with intent of working toward the goal of functionality and body control.
Using the 4×4 Matrix as a baseline. We increase the difficulty of exercises by changing the position (non-weight bearing being the easiest and standing being the toughest) and/or also by using resistance to make a movement more difficult or “pattern-assistance” (resistance that makes a movement pattern easier).
This can be exemplified in the progressions of hip-flexion shown in my video.
????????Here is the way I like to progress Hip-Flexion:
Supine Band-Resisted Hip Flexion Hold:
✔Non-weight bearing with resistance
✔Least provocative hip flexion pattern
Prone Valslide Hip Flexion:
✔More joints involved
✔More muscles forced to stabilize
✔Weight-bearing
✔Must be capable of maintaining core tension
Half-Kneeling Hip Flexion:
✔Weight bearing with isometric hold
✔More joints involved
✔I like to think of this as a “half-kneeling plank”
✔Forces stabilization of the hip of the knee that’s down
Standing Hip-Flexion Holds:
✔Weight bearing
✔More joints involved
✔Stability demand of the whole body
Loaded Standing Hip Flexion Holds:
✔Weight bearing
✔Same joints involved as the unloaded position
✔Higher stability demands with the weights in hand
????♀️ Why do we care about achieving adequate hip flexion?
????????The psoas unifies torso with thigh
????????”Poor psoas/iliacus strength will cause patterns of lumbar Flexion as a substitute for hip Flexion”
????????”Structural weakness/metabolic insufficiency in the psoas inevitably affects the lumbar plexus” Ida Rolf
