The Squat Pattern
10.1 Prioritizing the Squat as a Foundational Movement Pattern
10.2 Improving Stance Via The Bottom’s Up Squat Screen and Screening Load Interaction’s Ability to Alter Pattern
10.3 Screening and Assessing the Ankle Complex for Mobility and Joint Restriction
10.4 Passive and Active Hip Range of Motion and Mobility Assessment
10.5 Finding The Perfect Squat: The Hip Quadrant Testing Protocol
10.6 Programming the Squat Pattern
10.7 Pain-Free Squat Pattern Movement Pyramid
10.8 Go-To Strategies for Addressing Common Pain Points in the Squat

The Hip Hinge Pattern
11.1 Prioritizing the Hinge as a Foundational Movement Pattern
11.2 Screening Top Down Hinge Pattern
11.3 Differentiating Anterior vs. Posterior Hinge Approach
11.4 Finding The Perfect Deadlift: Measuring the RDL, Conventional, Hybrid and Sumo Stances
11.5 Correcting Hip Hinge Pattern Pain and Dysfunction
11.6 Programming the Hinge Pattern
11.7 Pain-Free Hip Hinge Pattern Movement Pyramid
11.8 Go-To Strategies for Addressing Common Pain Points in the Hinge

The Lunge (Single Leg) Pattern
12.1 The 3 Levels of “Single Leg” Training
12.2 Screening The Split Squat, Lunge and Single Leg RDL
12.3 Advanced Single Leg Assessment: Balance
12.4 Differentiating Ankle vs. Hip vs. Torso Stability Strategies
12.5 Correcting Single Leg Pattern Pain and Dysfunction
12.6 Programming the Lunge Pattern
12.7 Pain-Free Single Leg Pattern Movement Pyramid
12.8 Go-To Strategies for Addressing Common Pain Points in the Lunge

The Upper Body Push Pattern
13.1 Screening The Functional Power of The Push Up
13.2 Finding The Perfect Shoulder Position: The Shoulder Scour Test
13.3 Training Strategies For The Push Pattern
13.4 Correcting Push Pattern Pain and Dysfunction
13.5 Programming the Push Pattern
13.6 Pain-Free Push Pattern Movement Pattern Pyramid
13.7 Go-To Strategies for Addressing Common Pain Points in the Push

The Upper Body Pull Pattern
14.1 Similarities and Differences in Push and Pull Patterns
14.2 Screening The Full Body Pull Pattern
14.3 Advanced Pull Pattern Assessment Via Vertical Plane of Motion
14.4 Programming Pain-Free Shoulder Training Ratios
14.5 Correcting Pull Pattern Pain and Dysfunction
14.6 Pain-Free Pull Pattern Movement Pattern Pyramid
14.7 Go-To Strategies for Addressing Common Pain Points in the Pull

The (Locomotive) Carry Pattern
15.1 Fun, Function, Frailty and Failure
15.2 Metrics of Longevity
15.3 Important Testing that Can Be Implemented Safely and Effectively in the Fitness Professional Scope of Practice
15.4 The Simplest Non-Negotiable Screen For Locomotion
15.5 Loading The Locomotion Pattern
15.6 Established Performance Metrics of Loaded Carries
15.7 The Synergistic Function of The Pillar Complex
15.8 The 5 Keystone Developmental Positions
15.9 Correcting Carry Pattern Pain and Dysfunction
15.10 Pain-Free Carry Pattern Movement Pattern Pyramid

Programming The Pain-Free Training System
16.1 The Big 3 Rules for Pain-Free Training
16.2 Additional Considerations for Pain-Free Training
16.3 Templates and Sample Programs for Different Client Avatars and Training Frequency Splits
16.4 Progression, Variety & Variation