MATT, PAIN, POSTURE AND GAIT IMPROVEMENTS OVER 9 MONTHS AT 30 YO
Before and after metrics:
- Age: 29, 30 yrs old
- Training dates: 07/2025, 04/2026
- Left shoulder pain: 8/10, 3/10
- Hamstring pain: 6/10, 2/10
Training metrics:
- FP training frequency: 1× 1-1 per week, 1× group class per month
- Prior training to FP: MMA 1 × per week, (left shoulder pain would flare up especially throwing the left hook)
Posture Improvements:
✅ Intrabdominal pressure supporting the trunk and less lower abdominal bloating
✅ Improved frontline and backline tensions and dispersed spinal curves
Gait improvements:
✅ More adaptable spine and cranium tracking lateral weight transfer
✅ Improved elastic recoil following ground force reaction
Client Testimonial:
“Through many years of martial arts and training my body used to be in a state of constant injuries and rehab including chronic shoulder pain, hamstring issues and bad posture. FP has helped me align and strengthen my body to where I'm feeling minimal pain and also generally feel and look better than I've ever been, and will continue to progress further as time goes."
#functionalpatterns #fpisthestandard #fpsydney #projectfunction
PAIN-FREE SPRINTING IMPROVEMENTS OVER 23 MONTHS AT 24 YO
Before date: Jan 2023
After date: Dec 2024
Training timeline (2×/week):
@steven.naumovski - 01/23 to 07/23
@_shannonhegarty - 07/23 to 12/23
@robert_leechin - 02/24 to 12/24
Prior training to FP:
BJJ up to 9× per week. This was cut down to 2 - 3× per week this year. In the last few months, he's completely cut out BJJ training as he feels it was negatively affecting his mechanics. He's now doing just FP, two 1-1s per week plus homework.
Improvements:
✅ Arm lines working better with ribcage
✅ Improved sling connection
✅ Lumbo-pelvic hip complex responding better to the ground force
✅ Back and shoulder pain: 3/10 to 0/10; he couldn't sprint faster in the before as these pains would increase during sprinting
✅ Max sprint speed: 19 kmph to 27 kmph
Client testimonial:
"Was doing traditional weight training for more than 2 years, lower lumbar pain and kyphosis with FP sprint speed increase, body weight from 95 to 80 kg, more energy during the day and never experience any pain nowadays"
#functionalpatterns
#fpisthestandard
#fpresults
MICHAL, SPRINTING IMPROVEMENTS OVER 11 MONTHS AT 35 YO
Before date: 8th August 2024
After date: 3rd July 2025
Improvements:
✅ Arm lines working better with ribcage
✅ Improved sling connection
✅ Lumbo-pelvic hip complex responding better to the ground force
✅ Improved flexion and extension
Client testimonial:
"When I came to FP, they quickly and clearly pointed out the imbalances in my posture and gait. After over a year of training, I can genuinely see and feel that my gait has improved significantly. My body feels more connected. The technicality and precision of my practitioner helped me understand why my body had these imbalances, and we worked hard to correct them and restore balance."
#functionalpatterns
#fpisthestandard
#fpresults
Retesting one of the fundamentals (step press) covered in the 10 wk online course.
Feeling balanced tensions in my arms, trunk and legs when repping out several of these. I can feel this translate to supporting my knees, hips, spine and shoulders when standing and walking afterwards.
If training that makes your body feel and move better in reality seems practical, book in an initial consult at FP Sydney: /contact
#functionalpatterns #fpisthestandard
PAIN AND SPRINTING IMPROVEMENTS OVER 14 MONTHS (19-20 years old) @fp_sydney
FP training: 2-3× per month in 2024. 2× per week in 2025.
"I did lots of different training in the past, powerlifing, jiu jitsu.
Never felt great after my training sessions.
Always thought something was missing in my training.
When I started training FP I could tell something about the style of movement was just right, after training my body feels lighter, more hydrated and my mind feels clearer.
FP made me less anxious and made me think clearer.
Low back pain after driving more than 2 hours 4/10. I can now drive for 3+ hours with no pain 0/10.
Neck pain after jiu jitsu 3/10.
Now 0/10 no jiu jitsu."
Before 21/04/2024
❌ Low back pain 4/10
❌ Neck pain (bjj) 3/10
❌ Unstable lumbar/hips
❌ Poor connection between arms, trunk and legs
❌ Stuck in kyphosis and poor abdominal pressure
❌ More anxiety
After 14/06/2025
✅ Low back pain 0/10
✅ Neck pain 0/10
✅ More stable lumbar/hips
✅ Improved connection between arms, trunk and legs
✅ Improved thoracic extension and improved abdominal pressure
✅ Less anxiety, able to think clearer
#functionalpatterns #fpisthestandard #fpsydney #projectfunction
Training the hips, core, and shoulders together in some FP dynamics using the Leverking, RG bar, and FP resistance bands.
@rosspeters_@fp_sydney
#functionalpatterns #fpisthestandard #fpsydney
Our 6 week posture and movement classes are back for another term!
This is for NEW and CURRENT clients who are wanting to learn the basics behind the functional patterns training methodology.
This 6 week class is specifically designed to help you unlock better movement, improve your posture and become pain free.
What we’ll be covering
✅ Myofascial release - to rehydrate tissues
✅ Corrective exercises - to build structural integrity
✅ Fundamental dynamics - to move efficiently pain free
Date: Starting 4th of August
Days: Mondays 12pm with @mark__labib Thursday 6pm with @robert_leechin
Cost: $320 for once per week $600 for twice per week
Maximum attendees: 8 per class
Spots are limited. Register now to enhance your posture and movement!
Link to register in the bio.
#functionalpatterns #fpisthestandard #fpsydney #sydneyclasses #postureexercises #backpain #lowerbackpainrelief #fitnessclasses
Posted @withregram • @_shannonhegarty HUMAN FOUNDATIONS SYDNEY
FP Sydney practitioner Tim speaking on his Human Foundations Course experience. We are seeing a number of people coming through the ranks that are making the career change to become certified practitioners. At our courses we foster an environment and knowledge that will give you the tools to make lasting changes to not just yourself, but your clients as well.
@functionalpatterns are the industry leaders in teaching practical application to posture and biomechanics that yield amazing results to people of various ranges of ability and age. From those in chronic pain or discomfort to high end athletes, FP brings a high return on investment.
Want to learn more? Click on the link in bio to apply for the upcoming Human Foundations Course in Sydney, June 2025. #functionalpatterns #humanfoundations #fpisthestandard #fpsydney #posture #biomechanics
Posted @withregram • @_shannonhegarty Spots are filling up for the next Human Foundations course in Sydney. If you want to take the next step in your Functional Patterns journey then go to the link in bio to apply. SPACES ARE LIMITED #functionalpatterns #humanfoundations #fpisthestandard #biomechanics #posture #sydney
Posted @withregram • @fp_sydney FP Sydney practitioner @davide_.marsala putting in some solid work and making gains with his client 👏🏾🔥
Manish started training with me at @fp_sydney in September 2023, doing one session per week regularly.
Manish decided to train with Functional Patterns because, working as a gardener and using heavy equipment, he felt his trapezius muscles constantly contracted and under tension (9/10). Additionally, he felt that bodybuilding was worsening his athletic performance.
Now Manish feels that his muscles work more integratively and the tension on his trapezius has significantly decreased (2/10).
Thanks to my colleagues @mark__labib and @steven.naumovski for initiating his journey with the first 10 sessions from January to August 2023. ______________________
Before (January 2023)
❌ constant tension in the trapezius muscles (9/10)
❌ poor abdominal tension
❌ excessive anterior pelvic tilt
❌ compression in the lumbar area
❌ poor activation of the latissimus dorsi
After (April 2024)
✅ less tension in the trapezius muscles (2/10)
✅ better abdominal tension
✅ pelvis in a more neutral position
✅ less compression in the lumbar area
✅ better activation of the latissimus dorsi
#functionalpatterns
#functionalpatternsresults
#fpisthestandard
