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- FR Lower Limb - Texas A&M University Medical staff private seminar Aug 4-7/14
- FR Lower Limb Cert - Toronto, Sept 19-21, 2014
- FRC Certification - New York @ Drive495 - Sept 27-28, 2014 ***SOLD OUT
- FR Upper Limb - Vancouver, BC, Oct 24-25, 2014
- FRC Certification - TORONTO @ Vaughan Strength & Conditioning - Nov 1-2, 2014
- FRC Certification - SEATTLE MARINERS & SAN DIEGO PADRES (MLB) Medical staff Private seminar Nov 12-13/14
- FRC Certification - ARIZONA DIAMONDBACKS (MLB) Medical staff Private seminar Nov 22-23/14

- FR Upper Limb Cert - New York @ PerfectStride Physical Therapy - PRIVATE COURSE - Jan 9-11/15
- FRC Certification - Portland, OR @ IMPACT - Jan 24-25, 2015
- FRC Certification - San Francisco, CA @ MoveSF - Feb 7-8, 2015
- FRC Certification - Vancouver, BC - Feb 21-22, 2015
- FR Upper Limb - Portland, OR, Mar 20-22, 2015
- FRC Certification - Connecticut @ Ranfone Training Systems - Mar 28-29, 2015
- FR Upper Limb - Chicago , Apr 17-19, 2015
- FR Lower Limb - London, England, May 2-4, 2015
- FR Upper Limb - Boston, MA, May 22-14, 2015
- FRC Certification - Dallas, TX @ Synergy Athletics - June 6-7, 2015

Seminar registration @

Images from FR® Lower Limb in Portland this past weekend

March 26, 2014
Newly certified FR® Lower Limb practitioners

Newly certified FR® Lower Limb practitioners

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Stealth crawls

March 13, 2014

Funny thing about ‘sneaking’ is that it’s both great exercise as well a great tool for improving body control! For the stealth crawls, the challenge is keeping your torso from touching the floor. As with anything else, first ensure you have the proper joint mobility/stability for the challenge at hand, then progress from easy (higher bar) to hard (lower bar).

Mobility is directly proportional to movement potential

In my opinion, people begin reaching for the weights far too prematurely. Learn to control your own weight before learning to control external weight.



The 2014 Sports Rehab to Sports Performance Teleseminar interview with Dr. Andreo Spina

March 4, 2014

Here is the audio file courtesy of of the interview with Dr. Andreo Spina for the 2014 Sports Rehab to Sports Performance Teleseminar.  There are various areas of discussion covered including the Functional Range Release and Conditioning systems (FR/FRC), Dr. Spina‘s thoughts on high performance training, nervous system functioning, mechanoreception…and more.



Movement is Life

March 4, 2014

Movement is Life.

All components of human life involve movement. From the way we work, travel, communicate, and even breath, activity of the Neuro-musculo-skeletal system to produce movement is ongoing.

Movement is communication.

Movement is the stimulus/signal that dictates that ongoing turn over and adaptations of the body’s tissues. Cells, that produce (and subsequently break down tissues), rely on movement to know when, where, and how new tissues are to be laid down. Movement creates force….and force is the language of cells.

Movement is a stressor.

Prior to exercise we ‘warm-up’ the bodies tissues to prepare for the stresses that will be felt during the workout. We prepare the body FOR movement. Not doing so results in an inability for the tissues to efficiently accept, and compensate for load resulting in injury.

Why then do we not ‘warm-up’ for life?

The stimuli undergone during activities of daily living vs. those felt during exercise are the same from the perspective of our tissues. Cells speak force. Cells feel forces…and then adapt to those forces. To say that this process begins the moment we wake up until we fall asleep is only partially correct…because we even move while we sleep.

Mobility, agility, flexibility….working on these things simply before training isn’t enough. Physical preparedness shouldn’t be a ‘sometimes’ thing; it should be an all the time thing. I treat my life as one long workout. I therefore work on these components all day long.

This process starts with my ‘morning routine.’ Using a principle I teach at Functional Range Conditioning (FRC)® certification seminars referred to as ‘Controlled Articular Rotaions,’ or ‘CARs,’ I ensure that I purposefully, and systematically move each and every articulation to their end-ranges of motion when I arise. This process is then continued during the day.

The video depicts only one technique I utilize in my morning routine.

The lines of communication with our cells/tissues is always open…what you say dictates how your anatomy forms, and reforms via the process of progressive adaptation.

Anatomy doesn’t dictate function…function dictates anatomy.


Training Human Movement

March 1, 2014

Movements are solutions made by the nervous system on a moment by moment basis.

Every movement has a large number of solutions…and several different solutions can be utilized to accomplish a particular movement path with each attempt within the same individual. The neural complexity is immense and largely beyond our understanding.

What then is movement training?

We develop the articular resilience, mobility, and control to cope with as many directional variables as possible – we use #FRC for this purpose – then practice moving progressively increasing neurological complexity.

The goal for improving #athleticmovement for sport, rehab, ADLs, or movement in general is the same.

Movement training trains movement. Its isn’t simply displays of bodyweight strength and complex tricks

#ExpandControlCreate #FRCms #functionalrangeconditioning #humanmovement #agility #jointhealth #injuryprevention #basichumanskills #BuildingBetterHomosapiens 

FRC® scapular control work: Dynamic Passive Range Holds/Lift-offs

February 27, 2014

Show me an athletic movement performed with the scapula held in a statically depressed & retracted position, and I’ll show you a movement being executed poorly.


FRC® Toronto – November 1-2/14 – Register now at

February 20, 2014




@DrAndreoSpina: On squatting

February 20, 2014








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Not following @DrAndreoSpina on Instagram?  Here is a small preview of what you have been missing…



It is widely believed that there is a “proper squatting” position that must be strictly adhered to during training. Failure to do so is pro-ported to lead to excessive strain on the knees thus leading to injury. One such example is the “rule” held by many that if the knees translate past the toes, the increased patello-femoral forces will lead to symptoms in that region (PFPS).

However, if one were to take the time to observe human function they would soon realize that during the acts of daily living, numerous forms of squatting is utilized. One leg, two legs, knees past the toes, knees behind the toes, with tibio-femoral rotation (at various degrees), with the heels planted, with the heels raised….and multiple combinations of the above ad infinitum. 

If all of these movements are required…should we not prepare for them?

Perhaps it isn’t the position utilized during squat training that is the causative factor leading to injury. Likely (as is the case with most exercises/movements imo) it is the lack of tissue preparation. In other words, it isn’t the movement that is inherently “bad”…its that the tissues involved in the movement are unable to absorb the loads being placed on them. After all…


Therefore, if one were to properly progress & improve load bearing capacity, they could safely prepare for/train movement demands that are faced in life on a regular basis…thus DECREASING the chance of injuries. 

There is no such thing as a bad exercise…there are only those who are unprepared.


The Squat Table Every movement can be broken down, and/or defined by the mobility requirements of each articulation involved. Stated another way, there are prerequisites to every movement. Many training injuries are the result of attempting movements before these prerequisites are met. The question shouldn’t be “is ‘X’ a ‘good’ exercise?” The question should be “am I PREPARED to do ‘X’?”

There is no such thing as a “good” or “bad” movement/exercise…there is only prepared, or unprepared.

The Squat Table contains many “requirements” including adequate Glenohumeral extension, torsional capsular mobility/strength of the knee, and adequate hip hinging ability, and short function of the glutes. As you counter-balance the posterior pelvic translation with the forward reach, open up the spine segmentally. In other words, start at one end and concentrate on opening each spinal segment one at a time. Focus on “opening the table.”



When an imparted load exceeds the load bearing capacity of the tissue accepting it, damage occurs. Neurological errors in movement execution commonly lead to loads being placed on “unprepared” tissues. It is therefore important to focus on two aspects of #training to reduce the likelihood of sustaining #injuries: 1. Working on improving neural control via progressively complex movement tasks –  2.Improve the physical, mechanical load bearing capacity of tissues

Nowadays, we commonly hear of people focusing solely on number one. Trainers are constantly talking about “assessing movement” and “correcting movement.” But thats not enough. The reason being because we CAN’T perfect movement…there are just too many variables. We therefore have to prepare for movement error by building resilience along as many movement paths (and hence tissue lines) as possible. You will always regret not training the position you got injured in…

The Butterfly squat is an excellent way to challenge the lateral lower limb tissues




FRC® Isometric Movement Path (IsoMP): Basic Hip Axial Rotation

February 13, 2014

In this video I am demonstrating what is referred to in the Functional Range Conditioning (FRC)® system as an Isometric Movement Path (IsoMP). Although this is a “basic” hip axial path, IsoMP‘s represent the advanced stages of the FRC® system.

The FRC® system as a whole prepares the bodies articulation to progressively control larger and larger ranges of motion, hence improving mobility, by simultaneously:

1. Teaching the body how to expand articular ranges

2. Teaching the nervous system how to control newly acquired ranges

3. Progressively strengthening articular connective tissue to improve load-bearing capacity

4. Teaching the central nervous how to couple articular end-range motions into progressively complex movement patterns

IsoMP training is prescribed only when the pre-requisite mobility requirements are met for each articulation involved in the path (or pattern). During the movement, active resistance is provided via intrinsic isometric contractions (in a specific order). By coupling active articular end-range movements we begin the process of incorporating new ranges into functional movement patterns.

The body will not utilize any ranges of motion that are not under the control of the nervous system. Thus the ability to passively attain ranges (from static stretching, or foam rolling for example) will not, by themselves, translate into the production of active movement.

To become a Functional Range Conditioning Mobility Specialist (FRCms) visit and register for an upcoming certification seminar.

Movement challenge: Navigating boxes…

January 15, 2014

Mobility is directly proportional to movement potential.

One thing that I make sure I add to my training is movement challenges. There is no better way to test ones mobility (the ability to ACTIVELY move/utilize articulations) then to challenge the system utilizing random movement tasks. In this case, I am having some fun discovering different ways to navigate the box configuration. Nothing pre-planned…nothing practiced…just moment-by-moment solutions that challenge neural patterning and complexity. The movements don’t have to be pretty…they have to be challenging to the articulations involved.

….mobility by science.

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