3/17/26 - BJJ Gi

Stretching doesn’t have to be forced. Reciprocal inhibition is the mechanism that creates length in the body when opposing muscles contract. It’s how the body is designed to “stretch” naturally, without pulling on tissues passively. You can try to create this effect in isolation, or you can integrate it across the entire system. When movement is organized correctly, opposing muscle groups coordinate together, producing functional mobility instead of disconnected flexibility. By training in relation to the FP First 4, reciprocal inhibition becomes integrated into how you move, so range is created through control, not compensation. #functionalpatterns #stretchcorrectly #reciprocalinhibition

Life

The deep squat is often treated as the gold standard of mobility, but forcing that position can actually work against how the body produces force. When people drop into deep squats passively, gravity is doing most of the work. This creates range by overly lengthening tissues rather than building the strength to control those positions. Over time that can make the joints more flaccid and reduce the body’s ability to generate force in deeper ranges. Sprinting works in the opposite direction. As you improve your ability to produce and transfer force through the body, you naturally gain usable range of motion where it matters. Develop the capacity to sprint well, and deep ranges become strong and controlled rather than passive and unstable. #functionalpatterns #sprintingisking

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Jungle climbin

3/13/26 - Striking

3/12/26 - BJJ Gi

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THE VIRTUAL PERSONAL TRAINING PROGRAM The Virtual Personal Training Program is a monthly, virtual personal training membership designed for people committed to becoming more functional in every area of life. Members receive personalized training sessions (4 or 8 per month), accountability checks, structured habit guidance, and access to around the clock support. This membership is a lifestyle overhaul designed to rebuild you from the ground up - physically and mentally. The Rules: 💧 100% Clean Diet 🚫 Complete Sobriety 📵 No Porn / Masturbation / Mindless Scrolling 💪 100% Functional Patterns Training 🌅 Live Intentionally This is my most expensive, most exclusive membership type but the value that you get is absolutely high end. If you become a member you also get discounted access to the Unlimited Virtual Group Class Membership (only $50/month) and free access to the monthly FP Equipment Classes. Join using the links below: https://baderbiomechanics.buzops.com/package/vpt4 https://baderbiomechanics.buzops.com/package/vpt8 #functionalpatterns