***STRUCTURED LECTURES***

FRC Lecture 1 INTRO

 FRC – system of training which applies scientific methods to expanding active, usable,
functional ROM
 Flexibility – passively achieve extended ROM
 Mobility – control ROM
 PAILS = progressive angular isometric loading – larger articular angles to
expand/strengthen increasing ROM
 RAILS = regressive – smaller angles, decreasing ROM
 Principal of progressive adaptation – incremental loading strategies to induce adaptive
mechanisms in various tissues
 CARs = controlled articular rotations – active rotational movement drills at outer limits
of motion to stimulate articular adaptations, outer range control, and kinesthetic
awareness
 PALs/RALs – progressive/regressive angular loading – kinetic loading strategies to teach
NS how to control ROMs. Aka passive range holds and lift offs, end range isometrics, end
range rotational training, and kinetic stretching
 ENG – eccentric neural grooving – control new skills
 FRC articular flows – improves movement by stringing progressively more complex
articular movement seq to derive inc complex baseline motor engrams

BIOFLOW Lecture 2
 Outer – inner : Fascia superficialis, facia profunda, deepest fascia
 Components: cells – fibers – ground substance = ECM extracellular matrix
 Cellular tenegrity model – entire cell in prestressed tensegrity structure
 Progressive overload – by Thomas delorme
 Homeostasis – body ajeust to diff envoiroment strains

LECTURE 3 STRETCH PHYSIOLOGY

 Flexibility and force inversely related
 Stretching inc rom via dec viscoelasticity and/or inc muscle compliance
 Flexibility inc over time bc stretch tolerance
 CNS allows further stretching through stretch reflex
 Gamma motor tone determines ROM
 SR determined by prev exp and muscles ability to function at a particular range
 Stretching inc analgesia
 Stretch induced hypertrophy

LECTURE 4 pails/rails
 Goal – teach cns how to control progressively lgr roms and prepare tissues to function in
new ranges
 Isometric – joint angle and muscle length don’t change
 Motor unit – in ant horn of spinal cord
  10-15 degree angle
 injury – tissue damage when applied load/stress exceeds load bearing capacity of tissue
 rehab – imparting prog internal loads/stress into damaged tissues allowing time to
induce beneficial tissue adaptation
 load > capacity = injury
 load </ capacity = rehab
 capacity >> load = prevention

LECTURE 5 – pails/rails for rehab

 piezoelectric effect – collagen deposition
 hypertrophy/strength w/o jt shear/inflammation
 resetting spindle thresholds
 mu activation

LECTURE 6 CARS controlled articular rotation

 motor program = set of motor commands prestructured at executive level and defines
essential details of skilled action
 capsule has lot’s of mechanoreceptors, 1st to perceive motion
 outer limit – so all mechanoreceptors activated, joint stability is taught, and joint
protection by inducing progressive tissue adaptations in ligamentous and capsular tissue

LECTURE 7 PALS/RALS
 cramping = neuro confusion
 passive range holds – contaction type yielding isometric/rals, low, concentric, common
cramping
 passive range liftoff – concentric/rals, low-med, concentric, common cramping, min
control and min neural drive
 full range isometrics – overcoming isometric, pals/rals, med, ext resistance, min control,
full neural drive, functional stability, cramping with rals
 e/r rotational training – rotational pals/rals, med-high, ext resistance, lg control, neural
drive, positional stability, no cramping
 kinetic stretching – con/ecc pals/rals, high complexity, ext resistance, lg control, neural
drive fluctuations, no cramping

LECTURE 8 ECCENTRIC NEURAL GROOVING – ENG

 pails/rails – cars – pals/rals – eng – frc articular flows – adv mobility training
 convince NS to open new roms, build angle specific strength/tissue adaption, initiate
progressive adaptation, mitigate damage caused by intense contractile efforts
 eng – eccentric to induce tissue and neural adaptions to improve movement control
 why eccentric? Progress tissue adaptions, imp flexibility, alter length tension curve,
safeguard rom, movement creation prep via neural grooving
 sarcomerogenesis – most likely how flex increases
 reduces injury rates
  neural grooving aka neuroplasticity = changes in neural pathways/synapses bc
behavioral, neural processes, and from body injury. Cellular changes, cortical
remapping. Synaptic pruning

***LIVE LECTURES***

LECTURE 1
 FRC GOALS – functional mobility, articular resilience, articular health and longevity
 Expand, control, create

GENERAL NOTES
 Passive stretch – 1st set 2 minutes, inhale 5 count, exhale 8 count, PAILS – 15 sec
 RAILS – actively contract to intensify stretch 15 seconds
 PAILS/RAILS can use piezoelectric/anisotropic effect (collagen deposition),
hypertrophy/strength, resetting spindle thresholds, and motor unit activation
 PAILS/RAILS isometric training only
 PALS/RALS – ensures max neural drive

CARS Live
 Shoulder – cheating bent elbow, space near ear, extend lumbar spine/protrude
abdomen, bad ext, flex wrist, turn at pelvis
 Level 1 movement focus conscious blocking
 Level 2 articular focus passive blocking
 Level 3 capicity focus active blocking
 Sherrington’s law of irradiation – muscle working hard recruits neighboring muscles
already part of action and amplifies strength. Neural impulses emitted by contacting
muscle reach other muscles and turn them on as electric current starts a motor

PAILS/RAILS Live
 Level 1 – 10-30% MVC maximum voluntary contraction, communicate damaged
ligaments and tendons to see which direction for new cells
 Level 2 – strengthen new ranges and create joint disassociation – 2 min stretch and
ramp deeper
 Level 3 – 70-100% - combined
 Positional isometrics
 Capsule, 1 joint, then multi-joint
 Hold 2 min, inhale and trap air lower ab (law of irradiation) and hold as long as possible
shallow breaths while bracing abdomen slowly ramp up to 100% effort, relax and
actively increase stretch intensity and hold (RAILS)
 Relaxed breathing – 5 secs in, 10 secs outs

END RANGE CONTROL LIVE

 Linear path programming – pails/rails, passive range holds (PRH), passive range liftoffs
(PRLO), hovers (dynamic PRLO), er rotational training, eccentric neural grooving
  PALS/RALS – increasing neural drive capacity
 PRH – cramps can happen
o 2 sec x 15 reps – ideal per CES book 2 seconds. Do 10 reps?
o 5 sec x 6 reps
o 10 sec x 3 reps
o 30 sec x 1 rep aka controlled eccentric failure
 PRLO
o Further PROM high reps, closer lower reps
o 20 degrees from PROM x 12-15 reps
o 10 degrees x 8-10
o 5 degrees x 6-8
o at PROM (passive range of motion - sticky reps) x 3-5 reps
 Regressive loading – hovers
o Less zone division – lower reps
o Greater zone division – higher reps
o 6 reps
o 8
o 10
o 12
o eqi - eccentric quasi isometric - hold static position for some time and sink lower
as you fatigue – 30 sec-2 min usually to restore to natural resting length
 Regressive loading – ERR – slow controlled circles CW and CCW, same cadence
o Less TUT (time under tension) – less zone division
o More TUT – greater zone division
o 10 sec ea direction (20 sec total)
o 15 sec
o 20 sec
o 25-30 sec

FULL RANGE CONTROL LIVE

 2-3 training sessions/week = strength gains
 ECC - ??? 3-5 sets 6-10 reps possibly biggest strength gains
 Progressive loading High freq low intensity slow 4-10 sec ->> low freq high intensity fast

FRC LIVE
 ?s - [email protected]
 tx rotational deficits before linear EXCEPT the spine
 stop if closing pain = aberrant joint function
 procedure CARs = inhale and trap air lower abd (law irradiation), stabilize articulations,
begin slowly so outer limit movement with shallow breathing/bracing ab, then expand
circle
o bypass pinch point
 LEVEL 1 morning cars
o Reps – 2-3 reps each direction
o more irradiation – squeeze fist, brace core, root feet into ground
o scapula wrist patella everything capsule
o neck roll – draw sharpie with chin. Scrape collarbone, look over shoulder, dip ear
behind, chin sky
 common compensation
 neck flex - forward flex spine, shoulders internal rotate, shoulders
protract
 lat - lat flex neck not rotate, shoulders move, scapulas go up,
rotate hips/trunk
 during look up spine extends or hips fwd or knees bend or jaw
open
o spine – cross arms over chest, freeze hips and below bucket of cement, fwd flex,
rotate, lat flex, extend dip left then both then right shoulder back, lat right flex,
then fwd flex
 mistakes
 forward flex - hip flexes moves back, scapular protracts, shoulders
int rotate
 rotation – asis moves fwd
 extension – neck moves not spine, hips spill fwd, knees
bend/extend fwds
o shoulders – GH joint moves/watch biceps roll out palms out ext rotate, shoulder
flex adduct diagonal body, bicep to ear int rotate road block, int rotate thumb
back palm out next to hip, roadblock the twist
 scapula and pelvis needs to move a little bit
 mistakes
 ER – elbows supinate/pronate instead, elbows bent
 Adduct – body twists follow hands
 Fwd flex – elbows bend fwd or to side, move spine
 Int rotate – round spine or lat flex hip opp side
 Going back – fwd bend spine chest fwd
o Explore capsular space shoulder diff angles for example side fwd overhead etc
o Scapula – goal limit shoulders, palm in lat thigh slides up/down, elev scapula to
ear, rotate scapula to spine, then protract roll fwd pec contract
 Mistakes
 Hand fwd/back thigh, hand leaves thigh
 Elevate scapula – bend elbow, spine lat flex, abduction
 Retract – spine rolls back, elbow bend,
 Protract – int rotate shoulder
o Elbow – flex elbow palms up, radioulnar shift as you cross midline shoulder, then
at height palms down, RU shift cross twds midline
 Apply – pullups/chin-ups. Mod neutral or ring pullups
 Mistakes
  Not doing radioulnar shift – don’t chicken wing let elbow leave
side body here
 Shoulder moves
 Not pronate/supinate enough
o Wrist – palms up, adduct, extend, abduction, flexion at angle medially,
adductino. Elbows pinned to side
 Mistakes
 Elbow
 Fingers curl dinosaur hands
 Shoulders chicken wing out or use spine
o hip - use stick. Fwd flex and ext rotate like hackey sack and aduct across midline,
forward flex like pigeon, then open like an h and abduct, internal rotat hip when
still hip level foot back and flexed heel to sky, knees together then rest, then
backwards knee and ankle lift to armpit, max out aim knee to armpit h, ext
rotate again adduct cut across body, relax
 misteakes
 healthy hip – 10 degree extension, most ppl have none
 open hip – don’t move other hip
 no leaning back when bending the knee
 IR – hinge fwd or rotate trunk
 Max fwd flex – lean fwd/back
 Abduct – asis follows
 Extension/ir – move lumbar spine, chest pitches fwd
 Capsule cars – axial rotation
 Lie on back ir/er like psoas test.
 Stand ir/er diff positions hold onto bar
o Knee – hold onto bar, stand ext rotate tibia come from knee not hip, extend fwd
knee not locked in rotation, internal rotate and flex hold then ext rotate go out
then go back
 Rotation most common injury – acl etc. also least trained
 Capsule – 4 position sit on ground, relax quad, see if patella can move
side to side
o Ankle – dorsiflex fwd, ext rotate to pinky, gas pedal down, then int big toe, then
dorsiflex up
 Mistake
 Knee moves too
 Capsular – angular/eversion
o Toes – stand neutral foot postures, small toe to ground, flex hallux then tap and
lift up. Then hallux down and little toes same. Then all toes up and hallux tap
up/down only then freeze hallux and move toes only.
 Adv – play the piano pink to big toes
 Mistakes
 Don’t roll feet
 Do bc in shoes trapped
 LEVEL 2 CARS
shoulder
o -lie on side - so dont side bend??? watch later
o -block spine by child's pose ish or pretzel 4 upright max hip flexion head on floor
o -put dowel where spine was moving ex TL junction don't let stick move/fall
o -extension hinge fwd error - stick into wall and chest. don't let stick fall
o -light band over shoulder/under foot - can feel scapula cheat if band stretches
o -elbow bend - foam roller or pvc along
o -shoulder abduct - yoga block btwn palm hand/hip don't drop block
 scapula
o -elbow bending - foam roller or tape elbow popped off so bad
 elbow
o -chicken wing - block elbow to side chest
 wrist
o -elbow moves - put block on forearm don't drop it
 spine linear
o -quadripedal position neutral spine segmentation do cat/cow positions aka bent or
broken stick to assess movement.
o -mistakes - if retract scapula head fwd instead extend thoracic so remind scapula
in place head to sky
o -elbows/forearms to floor hold head liek headstand max flex spine. if they can't
move then do hinge point training lying on back
o -if lumbar okay then block sit like childs pose wrists in front of knees can go
further out if really flexible usually can only move thoracic, can hold flank to stop
movement or block below bellybutton
o -hinge pt trainign - lie on back put finger on spine, push in to give feedback, do a
crunch, practice only single segments coming off the ground
o -segmented cat/camel block upper spine
 hip
o -fix pitch fwd - face wall opp hand of moving hip into wall, rotate towards me so
now pec is stretched and you can't rotate any more
o -lie side - same arm in front of head to lock in place
o -stick from wall to sternum - bend fwd then stick falls
o -hip extension with spine movement - put stick on lumbar spine to wall
o - all 4s quad position so can't rock pelvis, stiff arm floor bc elbow bend then
cheating and twisting
o -do with side to wall so can't wobble. can add 1 arm up with pec stretch too, can
put block behind don't know over
 knee
o -hip moves then hug under thigh like ham stretch so stabilize
 ankle
o -achilles over block heel hangs over, lock knee, hands on hips, figure 4 other leg
 cars 3 -
o -stand with dowel, block btwn knees, hands to challenge, freeze
o -spine - hug ball spinal rotate
  movement cars 1
 articular cars 2
 control cars 3
 **cars 2 passive blocking
 -no set time to introduce

DAY 2 SEMINAR
 PAILS/RAILS– joints strongest midrange motion, combine stretching and isometric
loading at progressive angles to improve rom and make new tissue adaptation in new
acquired ranges
 Rails – cramps, weakest at beg/end angles aka long and short ranges
 Length-tension curve
 Isometrics – helps us override/bypass stretch reflex, activate MU, build tissue short/long
ranges
 Capsule, 1 joint, then multi joint
 How to do – stretch passive ~2min play angles max tension, inhale trap air lower abd
breathe shallow, relax and actively increase depth stretch/intensity and hold as long as
poss RAILS then go back to passive hold
 Breathe in 4 sec, breathe out 8 secs
 Start lighter intensity and shorter range then inc over time
 30 sec new person, teach light pails first only, then rails later
 90 degree position ER hip – pails make sure legs not curled good lines! If take hands off
and feel fall then lack ER/IR that side, push bellybutton fwd pull tailbone to sky, touch
stretching buttcheek to wall behind you. Ramp up to 100% slowly, push like breaking the
floor arms
o don’t fold fwd like pigeon to find stretch bc more superficial and not capsule
stretch
o rails – deeper, contract all but pull front leg up feel like it, then back to passive.
Breathe in 4, out on 8
 don’t ramp rails bc
 Hip IR 90/90 CAPSULAR FOCUS – rotate lat flex towards back leg. Hold heel and thigh
or place hands behind you (easier). Settle pelvis/back buttcheek back to floor. Hold 2 min
in 4 exhale 8
o pails – push back leg 20% -40-60 (start pressure other body parts bioflow)
o rails – increase range aka contract tissue like lifting off the floor to close angle
o If knee hurts here then point toes, put small towel under heel to neutralize tibia or
box/table good height to stand
o 90s bc best for axial rotation in capsule
o Mods ER
 Back leg closer
 Yoga block under front knee if hovering off
 Front foot bring angle in
o Mods IR
 front leg on bench, back leg behind
 front leg more bent or back leg more fwd change angles
  Sleeper position – M with legs like middle split, can do yoga block under
knee too
 Back leg no IR then -
 Butterfly 1 JOINT FOCUS – hold shins, tuck tailbone under pull bellybutton to spine roll
spine OR push bellybutton to toes and tailbone to ceiling
o PAILS – deep breath shallow breathing 2 min up, knee up to elbows
o Rails – pull knees away from elbows to floor breathe slow then relax to new
ROM
o Mods – block like if rounded spine knees high. Put back to wall, yoga block under
butt so easier to sit into position, use hands to push 1 side at a time and block
under other knee unilateral
o Increase diff - block under both feet if really flexible, unilateral make L butterfly
 Bear sit – kick feet out 90 knees and feet, hold inside shins, push hips end range, pelvic
tilt tuck under
 Bear sit on forearms
o Pails squeeze knees
o Rails – spread mat apart draw pelivis down,
 Pigeon
o Back leg ext and IR
o 1 joint – train front hip for ER and flexion, hands on floor, get tall at belly button,
 pails – int flex push foot down
 rails – pull up foot while go deeper forward chest
o 2 joint – back leg same with above
 pails pull back knee to chest
 rails squeeze glute knee ham pull leg back
 Cspine – bowing, lat neck stretch light pull head feel lower neck. Feel upper lat neck then
don’t pull as much
 Lunge position – cues tilt belt buckle up to read it and slightly push fwd
o Pails – glue knee to floor push it away can use 2 sticks to balance
o Rails
o Deeper multijoint – hold back leg.front leg same above now back leg kick foot
into hand
 Hamstring – standing stretch. Watch sciatic nerve flareup, BEND knee, pull tailbone up
push butt behind NOT chest to thigh BUT touch bellybutton to patella
o Pails – push down on box
o Rails – lift leg off box and close angle
 Knee ER –
o Pails IR to midline push into hand, top hand on knee
o RAILS actively inc external rotation
o Opp for IR –
 Foot dorsiflex. Pails dorsiflex, rails push to ground
 Shoulder capsule IR – sit in L, 90 degree arm then lie to side other hand catch, V shape
body, elbow below horiz line, fingers POINT TO BELLYBUTTON not floor, hand top
of wrist, scapula in contact to floor
o Pails push to ground IR
 o Rails push out to hand like wrestling
 Shoulder capsule ER – hunched over ball
o Pails push stick to earth
o Rails – take hand off dowel and slide up dowel
o Shoulder flex similar too, can do diff angles
 Hypermobile ppl – NO need for passive stretching! Can do isometrics inc by 10 degrees
going active to passive range
o Movement speficfic positional isometrics
 Pnf – 5-7 secs MVC contraction 20% max
 Sufficienent PROM then CARS III and end range training. If not then pails/rails III then
end range control then full range control

 PALS/RALS
o Cramps bc neurological confusion
o IQE = isometric quasi eccentric
o PRH = go to end ROM, trap aira, RALS isolmetric then remove passive support
to actively hold with no lag, stop after fail to 15 degrees and fail under control
o Back off 20 degrees PRLO
o Hovers – can add multiple zones and targets
o ERR – more-so shoulders/hips
 Full range control
o Include at some point!