You move at top speed. Always. You’re ambitious and you find it nearly impossible to slow down. It’s a lot easier to amp yourself up. We understand. But this is why we introduce you to the Functional Anatomical Adaptation (FAA) phase when you start training with us. This phase is 12 hour sessions with a frequency of 2-3 sessions per week. Slowing down here is non-negotiable.

The exercises we go through in this phase increases the functionality of your whole human body. In doing this we are able to create balance within your system and more well-rounded strength which includes the strength of your joints and connective tissue. 

When people come into the gym and jump right into strength training, just loading up muscles with traditional lifting and not through movement, they are missing key aspects of the human body that need major attention.

This creates unstable joints or hypermobility in some muscles but extreme tightness in others which just leads to injury, improper posture, digestive issues, neck pain, and even optical issues.

When we’re not aligned and our bodies are not supported through proper functional movement, we’re not balanced. We tend to feel like something is always off. When we take that feeling and that unbalanced body to the gym and try to go all out and do it all, it just creates more dysfunction and discomfort. 

The no pain, no gain attitude simply does not apply here at EPIC. We’re smarter than that.

Traditional trainers are all about the sweat, counting reps for you, and being your cheerleader. But we take it to another intellectual level and think about what the body actually needs. It’s not easy to slow down but doing what’s easy never gets us that far does it? Here are four movements that we have pulled from the FAA phase that we give clients for you. Get to know them and incorporate them into your training!

Mini Band Monster Walk 

Knee pain? Glute medius inactivity or a lack of lateral movement tends (not always) to be the culprit of this. Here is a solution for you. Loop a Mini Band around both legs, slightly below the knee. Step back diagonally with your right foot and then bring your left foot back to meet it. Another way to do this is to step laterally, after 15-20 step in the other direction. 

Hip Release with the RAD Roller

In 2016-2017, the number of hip replacements performed increased by 17.8% compared to the last five years. This isn’t surprising considering the amount of time many of us have to spend in the seated position at work or at school. But releasing the hip can help prevent future joint issues. Give this movement a try. Sit down with your hands behind you and a RAD Roller under your hip pocket on your right side. Roll from the back of the hip pocket to the top of the pelvis and back. As you slowly move your body to the side so you can go from the back of the hip to the front, continue this rolling motion. Switch sides and repeat. Tight hips limit everything. Not only training ability but our walking stride, our back health and our ability to dance when the mood strikes. Ironing out the hips in this phase leads to much more strength development in all areas of the body later down the road.

Superband Pelvic Tilt 

Pelvic positioning can negatively affect your entire spine and, consequently, your whole body. Clients rarely have healthy pelvic positioning. Either they have an anterior tilt or posterior tilt (causing them to duck walk or look like they have a tail between their legs). For the Donald Ducks of the world - this exercise is for you. Attach one end of a Superband to a stable structure behind you. Loop the other end around your upper right thigh at the front of your hip. On your knees, shimmy forward as far as you can with your left foot against the resistance. Keeping in mind to engage your glutes and abs, begin to lunge forward until you feel a stretch in the front of the hip. Hold for 1 min. When you’re done on this side, switch and repeat.

These movements make a big difference. Before our trainers start training others, we have them create their own personal FAA program and fully go through it. In fact, we don’t graduate trainers out of our mentorship program until they have completed this. So, not one of us is off the hook! 

In addition to integrating this phase as Part One of our periodization charts, we recommend working on these movements at any time and offer ways you can incorporate it into your training routine. Our EPIC Recovery class gives our members a taste of positive results after just one hour - imagine how you’ll feel after doing this three times a week for four weeks! You’ll feel like an entirely different human being.

What you can accomplish and what your body is capable of is amazing. The FAA phase is a key phase, if not the most important phase, of our training program. We want to empower you to be able to complete these movements whenever you need them. If you’re not ready to commit to personal training yet and want to tackle this on your own OR if you have already done some training and want to continue what you’ve learned, we want to make it easy and accessible. You can pick up any of the awesome products we use above in our Life Shop!

Ready to discover more? We’re offering 50 complimentary EPIC Life Assessments right now (first come first served!) where we will take you through our assessment process and chat with you about the FAA Phase. Request yours today! 50% of them are claimed already - save your spot!