Not all movement is medicine. You can move in ways that actually make you worse over time. If the way you're training reinforces compensation, you're building maladaptations that make movement less efficient, not more. Most people don't even consider this. They just assume that because they're exercising, they're improving. Meanwhile they're increasing their risk of injury, dealing with more fatigue, and slowly losing the ability to move well. Movement only works in your favor when it's organized correctly. If it's not, you're just practicing dysfunction. #functionalpatterns

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!

Jungle climbin

3/13/26 - Striking @Jungle Mat

3/12/26 - BJJ Gi @Jungle Mat

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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:

Virtual PT 4-Pack | Bader Biomechanics LLC

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Virtual PT 8-Pack | Bader Biomechanics LLC

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#functionalpatterns

THE UNLIMITED VIRTUAL GROUP CLASS MEMBERSHIP The Unlimited Virtual Group Class Membership includes 16 live (via Zoom) virtual group classes per week. As part of your membership you can attend as many of these classes as you’d like. I offer three class types: Dynamic, Corrective, and Myofascial Release. This membership is great for beginners and advanced FP students alike. The cost of this membership is $100/month but if you pay using Bitcoin the price drops to $55/month worth of Bitcoin: Class Schedule: M - Dynamics @ 5am, 8am, 5pm CST T - Correctives @ 5am, 8am, 5pm CST W - MFR @ 5am, 8am, 5pm CST Th - Dynamics @ 5am, 8am, 5pm CST F - Correctives @ 5am, 8am, 5pm CST Sa - Dynamics @ 8am Su - Recovery Day (No classes) Class Descriptions🦾 🏃Dynamics Classes - These classes are catered to the most athletic clients that are looking to take their fitness to the next level. You will practice rotational movements using equipment like slam balls, dumbbells, resistance bands, and maces. After this class you will feel fatigued and sore but ready for more! ⚙️Correctives Classes - These classes are perfect for beginners but are great for members of all levels to attend consistently. In these classes you will learn exercises that effectively improve breathing, posture, muscle chain integration, and basic movements that will prepare you for the next level of dynamic classes. These classes are great if you are dealing with injuries or pain. 🌊Myofascial Release Classes - In these classes you will learn about Myofascial Release (MFR). MFR techniques are useful tools in the re-tensioning process. MFR improves connective tissue hydration and muscular tissue responsiveness. After taking this class you should feel sore like you worked out, yet able to move with a higher quality joint range of motion.

Unlimited Virtual Group Class Membership | Bader Biomechanics LLC

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#functionalpatterns

THE INTEGRATION SERIES The Integration Series is a 10-class follow along of the Functional Patterns Online 10-Week Course. The classes are every Saturday at 9am CST, conducted via Zoom. The entire series (all 10 classes) costs only $50. Here is the Integration Series schedule: CYCLE 1: Starts 2nd Saturday of January CYCLE 2: Starts 2nd Saturday of April CYCLE 3: Starts 2nd Saturday of July CYCLE 4: Starts 2nd Saturday of October ***You must have purchased the FP Online 10-Week Course to participate in this series.

Functional Patterns

The 10-Week Online Program | Functional Patterns

Our introductory 10-Week Online Program provides the educational foundation for our customers to completely revamp their training method, aimed at ...

Integration Series | Bader Biomechanics LLC

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#functionalpatterns

EQUIPMENT CLASSES I now offer 1 live (via Zoom) group class per month where I instruct attendees on how to set up and use specific Functional Patterns tools/equipment! The classes will be every last Sunday of each month at 8:00am CST. Each class costs $20 and are the cheapest and easiest way to train with me. Check out the schedule!: JANUARY: FP FUNCTIONECK FEBRUARY: FP RG BELLS MARCH: FP BANDS APRIL: BARBELL/WEIGHT PLATES MAY: FP RG BAR JUNE: FP MFR TOOLS JULY: FP LEG STRAP AUGUST: DUMBBELLS/KETTLEBELLS SEPTEMBER: FP MACES/CLUBS OCTOBER: FP REGEN TRAINER NOVEMBER: FP LEVERAGE KING DECEMBER: FP TORQUE STRAP Here is the link to sign up for those classes:

*2. EQUIPMENT CLASS - SUN 8:00AM CST | Bader Biomechanics LLC

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#functionalpatterns