FMS Score Round 2: Improvement!

So a few months ago (in April) I wrote about an FMS screening that my trainer did for me. You can read all about it here.

For those of you who won’t click on it, here are the highlights of the Functional Movement Systems (FMS) program.  Their website, tells you all about how it works, but in summary and in their words:

“Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.”

Basically – for each exercise/activity on the assessment, you can get a score of 1,2 or 3.  A three is the best you can get; meaning you performed the activity correctly and optimally.  A two means that you are proficient, but work is needed on technique.  A one means you need correction in that area.  If an exercise is done bilaterally, and one side is stronger than the other, you receive the lower of the 2 scores.

Last time I did this – we did 7 exercises for a total of a possible 21 points.  I received a 14.

This time, Danny adjusted it down to 3 exercises for a total of a possible 9 points.  I got a 7.  (Woot!)  If you score 1-3 then you need major correction, 4-6 needs some adjustment, 7-9 means you should only need to maintenance.

That being said, just because I ended up in the top category does not mean I only need to maintenance.  Danny and I know I have a few things to work on, and that’s ok.  He “prescribed” me some of the correction exercises to account for that.  He might have other opinions, but these are my takeaways:

1. My hips have gotten much stronger and much more open (though not perfect).

2. My calves, shins and ankles are still really tight.  I have been instructed to foam roll, use the stick, and roll on a tennis/golf ball often.

3. Because of my scoliosis, I have issues with bilateral equality.  Strengthening my core will help a lot.

4. Yoga has benefited me immensely.  I know that a lot of my strength and flexibility can be attributed to that.

5. The unilateral movements (single arm or leg) that Danny and I have been doing have helped a LOT.

6.  I’ve saved the best for last.  My number one focus has switched from just being active for activities sake to being SMART and do things RIGHT.  Form and correction is so much more important than its ever been.  Success is no longer defined by just getting out there and “getting it done,” but by doing it injury free.  Its always been my goal in running, but its spilling over more and more into all areas of my physical activity.  I’m so much more aware of how everything is intertwined.

Thanks for staying with me through that brain dump.  I am excited about the progress we’ve made (trust me, so much of this has been Danny’s doing) and I can’t wait to see how we continue to improve! This journey has been hard but so worth it!

Weekly Update – 8/18

Monday

Monday AM:  1.65 mile walk.  I woke up SO LATE for this workout.  Even getting that super low mileage in was rushing.  I think it was my body’s way of saying to rest and I didn’t listen!

Monday PM: Hatha yoga with Sue! Class was small this week.  We did a lot of shoulder work which felt great.

Tuesday

I’m still messed up on sleep from my fun weekend, which made me sleepy all day.

Danny night.

First Round (3x):

1. 15 kettle bell high pulls

2. 30 Jump squat rope slams

3. Farmer’s carry – 100 meters? (Two 20 lb kettle bells)

Second Round (2x): 

1. 10 hurdle steps (each side)

2. 10 stability ball roll-outs

***Only 5 reps for round 2

Wednesday

Wednesday AM:  I was supposed to get up and run, but that only happens if you remember to set your alarm! I overslept and missed a morning workout for the first time in 3 weeks!

Wednesday PM: Vinyasa yoga with Sue.  Class was pretty fast paced but good.  I am starting to feel much stronger.  My planks and chaturangas are much stronger. I’ve noticed my arms getting much stronger.

Thursday

Oh.My.Goodness.  My left foot/heel hurt SO BAD in the morning.  Not just discomfort, but pretty decently strong pain.  I have been hesitant to call it an injury since the pain is so sporadic, but it seems to be a pretty consistent issue.  I’m wondering if yoga has anything to do with it.  While I think yoga is beneficial, I think the constant stretching of my arch and Achilles are taking a toll.

Danny night.  We did another FMS screening.  More about that later, but although we still have things to work on, he did say that there is some vast improvement in certain areas – so I’m encouraged by that.  We only had time after for a very quick workout.

1. 20 suitcase carry deadlift squat (Two 20 lbs kettle bells)

2. 10 single arm (each side) kneel to standing kettlebell press (10 lbs)

3. 20 single arm kettle bell swings (each side)

Next round was 10, 5, 10 reps.

Friday

Friday AM: Actually woke up to workout – still a little late though.  Only 2 mile walk.

Friday PM: Rest night. YAY.

Saturday

FIT360 is a class that Danny heads up at my gym.  Even though I’m not a part of the class, I’m sort of an honorary member.  They led a nutritional panel and gave out some pretty awesome cookbooks.

Danny and I were supposed to workout together, but he had his wisdom teeth out and hadn’t bounced back yet.  I improvised and created my own workout.  In retrospect I should have made it much harder 🙂

1. 400 meter row (under 2 min)

2. 15 single arm kettlebell swings each side (12 lbs)

3. 300 meter row (under 1:30 min)

4. 15 single arm kettlebell swings each side (12 lbs)

5. 200 meter row (under 1 min)

6. 15 single arm kettlebell swings each side (12 lbs)

7. 100 meter row (under :30 sec)

8. 15 single arm kettlebell swings each side (12 lbs)

9. 4 minutes on the ReACT trainer (front, side, back, side)

Michael and I went to the movies and saw “Let’s Be Cops,” which was pretty funny.  We also cooked dinner together, which is a rarity cause we are lazy!

Sunday

Rest day.  Went to church and then participated in my first Fantasy Football draft.  I am certainly not as knowledgeable as the rest of the guys (and one girl) Michael and I are playing against…but I’m pretty proud of our team.

FMS Score

FMS

FMS

As part of my “reset” and refocusing on my fitness goals, my trainer assessed me based on the Functional Movement Systems (FMS) program.  For those who are interested, check out their website, its pretty interesting.  He is actually certified to do these assessments.

In their words:

“Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.”

Basically – for each exercise/activity on the assessment, you can get a score of 1,2 or 3.  A three is the best you can get; meaning you performed the activity correctly and optimally.  A two means that you are proficient, but work is needed on technique.  A one means you need correction in that area.  If an exercise is done bilaterally, and one side is stronger than the other, you receive the lower of the 2 scores.  For example, on lunges, I got a 3 on the left leg, but a 2 on the right.  Since I am not symmetrical, I get the 2 for my score.  (My abysmal hip flexors are to blame for most of my bad scores!)

You can get a possible 21 points for a perfect score.  I received a score of 14.

I’m pretty proud of myself.  If I had a bit more symmetry, I would have received an 18!

In case you are interested, here is my scoring:

FMS Results

FMS Results

**Look who got a THREE on her deep squat! WOO HOO!**

This will allow us to see the things we need to maintain, the things we need to strengthen, and where my form needs correcting.  I’m excited to see what we can accomplish with the assistance from this assessment system.

Have you heard of FMS before?  What tools do you use to measure your progress?