FBB Exercise Selection: Introduction

Motor Control → Strength Building → Movement Freedom
Simple → Moderate → Complex – and Back

The goal in training is not simply to progress forever. The movements in this course are presented as a series of progressions; however, we want you to remember that in any proper training program there has to be building as well as a return to fundamentals. These periods of training are known as deloads, or offseason foundation building.

There will be times that going backwards in the movement hierarchy is encouraged and will ultimately yield a better foundation and stronger body in the long run. Remember to find the value in both regressions and regressions in order to take advantage of the full spectrum of training.


General Notes on Exercise Selection


The following series of movements will serve as a guide and also a framework for thinking about progression. It isn’t the only way to progress. You should look at this build and attempt to understand the fundamental pattern progressions we implement here.

  • Simple to complex patterns – You will see how we start with simple positions and move to more advanced positions throughout the build. Try to conceptualize the movement progressions and understand how certain movements follow others.
  • Simple to complex loading – Bodyweight can be a starting place for all the movements in this series. You can progress through any variations of loading. We have chosen to highlight a few specific ones in these movement progressions, but by no means is that all you can try. Experiment with different loading patterns in these exercises. If one feels too complex and challenging then try another that is less challenging, and vice versa.
  • Tempo progressions – generally speaking within movements, we are aiming to start with higher time under tension (longer tempos) and build to shorter TUT (shorter tempos). Lower loads at the longer tempos focus more on motor control, and heavier loads at the shorter tempos will allow for more strength focus.

Regressions + Foundations

Complex Back to Simple – There are many reasons why, during the lifetime of an athlete or person on the fitness journey, you might want to consider a regression. Regressions and moving back to more simple movements are a way to ensure you lower the physical stress of your body and nervous system stress.

  • Injuries – When life lands you in a pain cycle and you are experiencing pain in some area of your body, there are going to be movements that you cannot complete like you would on your best day.Injuries happen in training and in life when we don’t listen to the stress signals. They should be expected, not hopefully avoided. When they happen, they are opportunities to learn valuable lessons about listening to our bodies and the world around us. Regressions back towards simpler movements is a key way to navigate these periods of time and ensure you continue to move and improve. Movement leads to healing.
  • Off Season  – You just finished your high intensity competitive season of sport. These are windows of time when regression to simpler form of moving are ideal to take stress off the body and brain and allow for healing.
  • Deload Cycles – Within a training year you will have high peaks and then periods of lower volume and lower intensity in order to recover and keep progressing in future cycles.
  • High Stress Periods – When life is just slamming you with stress in all forms (work, family, sleep, emotional, etc.) it is wise to take your complexity in movements down a notch and focus on simple movements that your stressed nervous system can handle.
  • Reinforcement of Patterns & Prehabbing – Even advanced athletes can use regressions to help reinforce great movement patterns. You have progressed a long way in your fitness but you need reminders of where you came from here and there. A great place for this is in warm ups. Regressions help athletes slow down, focus on good positions, refine movement, and prehab against injury.
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