Functional Patterns Exercise

Functional Patterns is an alternative training methodology that focuses on natural movement patterns rather than traditional gym exercises. It emphasizes injury prevention and functional strength.

Core Components

• Daily breathwork (6-10 minutes)
  • Uses Othership app
  • Performed every morning

Four Fundamental Movements

• Running/Sprinting
• Throwing (twisting motions)
• Jumping
• Walking/Gait

Key Differences from Traditional Training

• Focuses on dynamic movements vs static exercises
• Emphasizes torque and rotational movements
• Avoids conventional gym approaches like:
  • Standard weightlifting
  • Cardio machines
  • Linear movements (bench press, squats)

Training Approach

• Highly technical focus on movement patterns
  • Analyzes weight distribution
  • Studies ankle mobility
  • Examines gait mechanics
• Resembles injury rehabilitation
  • Preventative rather than reactive
  • Focuses on proper form and mechanics
• Frequency: 4 times per week
• Used by diverse groups
  • Regular people
  • Professional athletes (NBA players)
  • Different age groups (trainer's mom)

Purpose

• Prevent future injuries
• Maintain functional movement as you age
• Develop sport-specific strength
• Reduce risk of disease and body breakdown
• Focus on practical, everyday movements