Building Your Functional Patterns Gym at Home



If you’ve read our book, the Power of Posture, watched our training videos detailing how Functional Patterns can be used to address a variety of concerns, or researched our method on our main website, the best next step to take is to check out our Functional Patterns Functional Training System. This series of videos comes with a training guide that helps you master each of the core movements of the Functional Patterns system, and then progress through the levels into using dynamic, transitional movements that help you master your body.

But before you can get started with that, you may be wondering just what you need to create your own in-home Functional Patterns gym. This system falls somewhere in between popular bare-bones, no-equipment-necessary workouts, and workouts that require extensive (and expensive!) gym equipment. There are certain tools that are essential for the Functional Patterns system – these are all inexpensive and easy to find online or at most sporting goods stores. There are other tools that will certainly be very helpful, but may be substituted if they are prohibitively expensive or hard to find. This list is not an exhaustive list of everything you’ll need for every single Functional Patterns workout – but it does give you a great start for most of what you’ll be doing.

Essential Beginner’s Tools

These tools can be considered your hammer and nails, the absolute essentials that you’ll need to have in order to perform the basic Functional Patterns movements.

  1. Lacrosse Ball

We use a lacrosse ball to perform myofascial manipulation. This is one of the foundations of the system, and is required for mastering the core movements. Lacrosse balls are usually easy to find, but a tennis ball can be substituted if necessary.

  1. Soft Medicine Ball

We use a medicine ball for a variety of movements in the Functional Patterns system, but one of the key reasons this is considered an essential part of your home gym is, again, for myofascial manipulation. We use the medicine ball to perform the myofascial massage techniques on larger muscle groups, such as the quadriceps and the abductors.

  1. Theracane

While the Theracane is probably only second to the lacrosse ball in terms of usefulness for myofascial release, it is listed below the medicine ball only because we also use the medicine ball for many throwing exercises and other movements. This piece of equipment has multiple pressure points along a curved cane that can be used to really get deep into the muscles and release trigger points.

  1. Kettlebell

A kettlebell is one of the key pieces of equipment that you’ll see us using in our training videos for everything from dynamic squats to throwing movements. Kettlebells far outstrip dumbbells for a variety of reasons; one of the biggest being that they offer a more natural feedback because the weight sits in the back of the arm rather than the middle of your hand.

  1. Bosu Ball or Stability Ball

Finally, the other tool you’ll see us focusing on in many videos is a Bosu ball, or just a standard stability ball. A Bosu ball is similar to an inflatable stability ball, but it has a flat side that sits flush to the ground. Either of these tools can be used to increase your dynamic, powerful movements and engage your muscles more efficiently.

Advanced Tools

There are some tools that can become very useful as you move through the levels of the Functional Patterns system; but they can be substituted with other tools if necessary. They include:

  • Barbell
  • Dumbbells
  • Cable Machine

As you grow more comfortable with the foundational movements of Functional Patterns, you can begin to build your home gym with the advanced tools that you like best.


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