In video 2 of our unloaded flow series, Coach Tarek builds on Part 1 by introducing a light prop overhead to sharpen focus, stabilise the shoulder, and clean up the transitions from floor to half positions to standing. This sets the foundation for loading these patterns safely in the next session. Work both sides evenly and keep your breath quiet and controlled.
This progression includes:
✔ Set-up in 90/90 with a light object pressed overhead for focal stability
✔ Half-bridge to square base → stand, keeping the object stacked above the shoulder
✔ Reverse path back to 90/90, then switch sides for symmetry
✔ Variation from lying: press to “rack,” re-trace the same positions, and return under control
✔ Coaching cues for timing, tension, and clean joint stacking before adding load
This is perfect for:
-
Coaches preparing clients for loaded patterns (kettlebells coming next)
-
Movement restoration and post-rehab progressions where control > intensity
-
Athletes who need multi-planar transitions tied to breath and focus
-
Anyone wanting smoother floor-to-stand flow without external load (yet)
🎓 Go deeper with movement education:
Movement Restoration Course (and more) → Functional Training Institute | Certified Functional Training Courses And Fitness Programs Classes
🆓 Join our Functional Fitness Concepts Facebook Group and get:
-
Purpose Driven Movement eBook by Coach Tarek
-
8-Week Kettlebell Beginner Program
👉 Join the group here
🔔 Subscribe for more movement education:
Functional Training Institute | YouTube
📌 Explore all certifications and coaching tools:
Functional Training Institute | Certified Functional Training Courses And Fitness Programs Classes
For for Newsletter