Gray Cook – Corrective Strategies Bundle

Gray Cook – FMS Corrective Strategies Bundle

Expert-Led System for Assessing and Correcting Fundamental Movement Dysfunctions

The Gray Cook – FMS Corrective Strategies Bundle is a comprehensive set of instructional lectures focusing on the application of the Functional Movement Screen (FMS) philosophy to correct fundamental human movement patterns. Delivered by Gray Cook, a leading expert in functional movement, these modules dismantle common misconceptions, offer specific exercise progressions, and teach practitioners how to address the root causes of pain, dysfunction, and asymmetries in clients. The central theme across all lectures is the importance of achieving Awareness, Breathing, and Control (ABCs) before engaging in high-level conditioning or ballistic training.

✅ FMS Corrective Strategies: Hip Hinge Pattern

(Lecture length: 1 hour, 4 minutes)

This session provides a deep, practical overview of the hip hinge pattern, a critical movement foundation.

• Assessment & Misconceptions: Gray Cook details the proper assessment and screening for pain and dysfunction in the hip hinge. He explicitly addresses the common error of assuming that hip hinge issues are always problems with the posterior chain (the muscles on the back of the body) or that they always require a mobility strategy (like stretching), despite tension often being present.

• Corrective Progression: The module progresses through 13 exercises structured around posture and the ABCs (Awareness, Breathing, and Control). These include foundational moves like half-kneeling and tall-kneeling transitions, and more advanced exercises like RNT (Reactive Neuromuscular Training) deadlifts, chops and lifts, and RNT walking and running.

• The Organization First: The key takeaway is to organize the proper movement pattern first before introducing heavy, ballistic work such as kettlebells, running, or heavy deadlifts. This ensures all subsequent training builds upon a foundation of competency.

✅ FMS Corrective Strategies: Upper Body Patterns

(Lecture length: 1 hour)

This lecture clarifies that correcting shoulder mobility involves a holistic approach that extends far beyond just stretching the shoulder joint.

• Beyond the Shoulder: Shoulder dysfunction, regardless of the screen used (SFMA, FMS, or Symmio), nearly always necessitates considering related factors like neck problems, overall posture, and left/right imbalances (especially relevant for rotational athletes).

• Full Pattern Assessment: The module highlights that shoulder screens (like reaching patterns) must account for movement from the hand, wrist, elbow, and shoulder, often looking at both shoulders simultaneously due to their shared connection point—the spine—and their counterbalancing function.

• Corrective Progression: Gray Cook presents an exercise progression that systematically builds competence, starting with fundamental movements like rolling, moving through chops and lifts, and culminating in exercises like deadlifts, windmills, and his six-position carry.

• Calibration Before Conditioning: The primary focus of these exercises is on calibration—syncing the shoulder with overall posture and ensuring upper body stability—which is non-negotiable before engaging in conditioning or strength training activities. The lecture unpacks the importance of shoulder girdle stability, tissue mobility, and breath sequence.

✅ FMS Corrective Strategies: Rotation Patterns

(Lecture length: 56 minutes)

This module addresses the underlying causes of asymmetries and instabilities that manifest as issues in turning, twisting, and weight shifting.

• The Core Imbalance: Problems in rotation are often visible manifestations of a deeper core imbalance. Since rotation is the developmental foundation of many complex movements, corrections must begin at this fundamental level.

• Corrective Progression: The progression is aimed at dumping unnecessary muscle tension and achieving consistent alignment on one’s axis. Exercises include variations of rolling, chops and lifts, and rotation exercises using tools like Indian clubs and kettlebells.

• Targeted Correction: Gray Cook guides the practitioner on how to differentiate problems in soft tissue from issues related to muscle tone. Special attention is given to the crucial role of proper breathing in organizing and supporting rotational movements. This course is vital for practitioners working with clients in swinging or throwing sports.

✅ FMS Corrective Strategies: Balance Patterns

(Lecture length: 1 hour, 2 minutes)

This session dissects the single-leg stance pattern (balance) and explains why this “automatic” behavior—integral to gait and locomotion—is challenging to coach at a conscious level.

• • Perception Drives Behavior: The key insight here is that perception drives behavior, meaning balance issues are often related to how the body perceives its position in space.

  • Assessment and Separation: Gray Cook reviews the FMS assessments used to identify pain, dysfunction, and asymmetries in single-leg stance. He emphasizes the critical skill of separating mobility problems from stability problems within the balance pattern.

  • Corrective Strategy: The 12 demonstrated exercises are chosen to improve balance behavior through perceptive milestones, rather than simply practicing the exact test movements. Exercises like variations of rolling, crawling, toe touches, and RNT step ups serve as excellent checks for single-session changes without contaminating the assessment process.

✅ FMS Corrective Strategies: Squat Pattern

(Lecture length: 55 minutes)

This final module focuses on the squat pattern, a foundational developmental milestone that should never be lost due to disuse or overuse.

• The Multi-Segmental Squeeze: The squat assesses the multi-segmental flexion of the entire body: Do all joints (ankle, knee, hip, shoulder) contribute fully in an extreme position? Are there right/left differences? Can the core support the necessary upper and lower body mobility?

• Causes of Dysfunction: Aside from acute injury, the squat pattern is often lost due to either overuse of the lower body (like in avid runners) or reduced activity levels (disuse).

• Corrective Progression: The progression is built from the ground up (fundamental before functional), addressing common concerns like posterior chain tightness and asymmetrical weight bearing. Exercises start with rolling, move through tall-kneeling and half-kneeling reaches and turns, RNT challenges, and conclude with Gray’s take on the overhead squat.

• FMS Philosophy Reinforcement: The lecture reiterates the core FMS philosophy: correct other movement patterns first and then recheck their resulting impact on the squat pattern. Conditioning should serve the squat by making it strong and reactive, but it should never be allowed to degrade the quality of the fundamental pattern.