Functional Range Conditioning

Functional Range Conditioning – Week One

/ Koa Fit / Leave a comment

In the past few months, I was able to attend 2 workshops from Functional Range Systems. I am beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.

All month long, I will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let me know what you think.

Neck and Shoulder Month – Week Three

/ Koa Fit / Leave a comment

This week, we are focusing on shoulder mobility and stability. If your shoulders are off-balanced and week, or if you lack range of motion in the rotator cuff and shoulder girdle, your neck and spine will have to do some work to compensate. This can lead to tension in the neck, shoulders, and mid-back.

Try these 2 moves out to gain mobility and strength through the whole shoulder.

Rotation Month – Week Three

/ Koa Fit / Leave a comment

We are moving on from our hips to our shoulders. Healthy shoulders contribute to healthy necks, backs, elbows, and wrists.

Sticky shoulder blades can lead to tweaks and pains in the shoulder. If your shoulder blades don’t move, you put a lot of stress and responsibility into the rotator cuff. Unglue those blades with this first joint rotation mobilization. ⁠

Once you have those blades moving, strengthen that rotation with this seated external rotation exercise.