Using the 4×4 Matrix: Hip Flexion Example

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
     ✔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