Following the Functional Movement Screen results I dialed back my training volume. I spent more time working on mobility, flexibility, and stability. Quality of movement, not quantity became the most important aspect of my training. I had to hit the reset button. This didn’t mean I started from ground zero. It meant a return to the fundamentals and redefining my focus.

The Functional Movement Screen had humbled me. I learned the discipline of listening to my body. More isn’t better. Better is better.
I integrated movement prep into my training as well as corrective exercise. These concepts were completely new to me.
Movement prep warms up your body using exercises specific to the activity you are about to do.
Corrective exercise is focused on improving movement pattern problems uncovered by the Functional Movement Screen as well as any asymmetries.
In my new approach to training my routine is just as disciplined, but is designed to make my training fully beneficial. Before going for a run, for example, I do some thoracic spine rotations with a foam roller, and a half-kneeling hip flexor stretch. These movement preparations improve rotation in my rib cage and range of motion in my hips for keep my running stride relaxed and efficient.
I worked as hard to improve my movement patterns as I did to improve my performance. I made progress, slowly, over the course of weeks and months—I didn’t get these dysfunctions overnight.
Returning to the fundamentals was a reminder of how much the foundation of the movement affected everything else that depended on it.
Over time I developed better mechanics, experienced faster recovery and improved performance – without training more. But, the most noticeable difference was an improvement in my quality of life outside of training. It was nice to wake up without constant aches and pains in my joints and feeling stronger overall. My body became much more balanced, and so did my life.

The Optimum Performance Pyramid from “Movement” by Gray Cook