Rehab & Functional Training

Cardio

• Improves stamina, stronger heart, lower cholesterol & blood pressure, weight loss
• Running, swimming, cycling, sports, dancing, etc.
• Lack of symmetrical muscle strength leading to dysfunction & injury.
• Works mostly in sagittal plane only for cardio machines.

Mobility

(Flexibility is an integral part of mobility)

• Improves muscles tissue flexibility and stability with strength
• Gymnast, wushu, taichi, etc.
• Important component for pain-free movement that was confused with flexibility

Balance

(Stability is an integral part of balance)

• Improves overall body alignment and symmetry
• Single leg stand, handstand, wakeboarding, surfing, etc.
• Important component that must be incorporated into elderly program

Strength

• Increase muscles strength & tone, bone density, fat loss.
• Bodybuilding,weight lifting, callisthenics training, CrossFit, etc.
• Lack of flexibility component leading to dysfunction & injury

Psychomotor

• Hand, eye & leg coordination
• Walking, running, pianist, driving, cycling, swimming, golf, etc.
• Important component that many has lost due to excessive phone

Proprioception

• Awareness of space with respect to your body & object around you
• Sports, driving, juggling, etc.
• Extremely important for athletes & elderly to unleash their survival instinct

Core

• Increase trunk muscles strength & tone, posture, alignment
• Pilates
• Lack of over all muscles strength development, cardio & vertical plane exercises 

Agility

(Psychomotor is an integral part of agility)

• Rapid change of direction & speed with psychomotor
• Soccer, basketball, tennis, table tennis, hockey, skiing, snowboarding, etc.
• Important component for neuro development especially for elderly to prevent fall

Fun

• Any movement that creates the magical moment in them to unleash their potential
• Functional training exercise that are “AAA” standard
• One of the most important component that is still highly neglected by trainers that will determine how long a client will stay with you.

Push Superior or Vertical

• Great importance to address shoulder lurching dysfunction & injury
• Shoulder press, handstand
• Increase grip strength once glenohumeral joint centralisation occurs.

Squat

• The most frequently used movement pattern in human life
• Sitting in or getting out from a seat
• Common mistake of valgus knees, knee dominant & poor ankle mobility

Push Anterior or Horizontal

• Great importance to address shoulder dysfunction such as scapula winging
• Plank position with retraction & protraction of scapula

Lunge

• An important function that helps us perform better in sports
• Tennis, basketball, soccer, etc.
• Challenges hip mobility & stability

Pull Superior or Vertical

•  Build upper back strength
• Chin up, pulldown
• Common mistakes of lurching shoulder & flexing of spine during pulling

Bend

• Great exercise for strengthening posterior chain
• Deadlift
• Address flexion related lower back pain when done correctly

Sagittal

• The most overused movement plane in human life
• Running, cycling, rowing, cross trainer, swimming, etc.
• Potential of sports injury if training only in this plane

Frontal

• An underutilized movement plane especially for lower limbs
• Roller blading, wake boarding, snow boarding, fencing
• Important movement plane for treating upper limb & lower limb dysfunction

Transverse

• An important movement plane that can generate lots of power
• Boxing, martial arts, tennis, golf, bowling, baseball, etc.
• Important movement plane to improve thoracic spine mobility