Most people don’t need to add more to their training, they need to take things out.

If your structure is off, continuing to do the same exercises will just reinforce the same problems. That’s where the movement elimination protocol comes in. Instead of layering more on top, you remove the inputs that are driving compensation, excessive compression, or instability.

By eliminating what’s not serving you, you give your body the chance to reorganize. From there, you focus on fundamental movements like standing, walking, running, and throwing to rebuild coordination and improve how force moves through your system.

Once your structure improves, you can add things back in. The difference is now your body can actually handle them without breaking down.

#functionalpatterns #movementeliminationprotocol

Mamá❤️

One of my favorite places on Earth🔥🧊

Longevity isn’t just about staying active, it’s about how well you move.

Your gait cycle is the foundation of human movement. When you can walk and run efficiently, you’re coordinating the entire body in a way that supports muscle development, hormone regulation, and resilience to both physical and mental stress.

Most training approaches slowly decondition this system. They build isolated strength or flexibility while degrading the way you move, which is why people often have to chase more supplements, recovery methods, or interventions as they age.

When you improve your gait, everything else becomes easier to maintain. Focus on organizing your movement first, and longevity becomes a byproduct.

Hey look! It’s a Mei photoshoot 🌅

3/17/26 - BJJ Gi @Jungle Mat

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

Happy Birthday to our dear friend @Lion King send this man some Zaps!