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When it comes to undoing trauma in the body, the most important thing you can do is improve how you move.

Movement provides the nervous system with information about where and how tension needs to be organized for the body to function efficiently. When mechanics are poor, muscles and fascia are forced to maintain tension in ways that reduce stability and increase strain. Over time, this contributes to pain and compensation.

When movement is restored, the body begins to regulate itself again.

Brikeno’s Story:

Born in Albania during the near collapse of public order, Brikeno experienced food scarcity, lack of basic infrastructure, and militia and gang violence during the civil unrest of the 1990s. By early childhood, his nervous system adapted to prolonged stress.

After immigrating to the U.S., that stress showed up physically. Years of coping through traditional lifting and high-intensity training led to chronic joint pain, recurring injuries, and PTSD by his mid-20s. Stretching, physical therapy, breathwork, meditation, and diet changes didn’t resolve it.

After nearly six years of FP training, his movement organization changed. Pain resolved. Posture relaxed. Ankle and Achilles issues stabilized. His system became more settled, and he’s now performing at a higher level in his 30s.

Before
❌ Chronic ankle and Achilles flare-ups
❌ Multiple ankle sprains
❌ Knee and shoulder pain
❌ Postural breakdown
❌ PTSD

After
✅ Pain-free
✅ Stable ankles and Achilles
✅ Improved frame and posture
✅ More relaxed movement
✅ Higher performance in his 30s

This is why we start people with the @10weekonlineprogram.
It’s the foundation for restoring mechanics so the body can support itself throughout life.

Shoutout to @brikeno_fusha for sharing his experience here.

#functionalpatterns #projectfunction #10weekonlineprogram
#posture

Take a close look at what her legs looked like before and how they look in the after photos. Her lack of core tension led to a lack of glute tension, which led to the over tightening of her hamstrings. Those tight hamstrings would then start to pull her knees back into a hyperextended position. You can also see how her slouchy posture when walking caused a downward pressure from her ribs. This led to more compression and instability, contributing to the knee hyperextensions he was dealing with.

Notice that in her FP training with @martins_zviedris she started to train her core, arms, glutes and legs together. That’s what ultimately brought about this global change of her entire structure. Now she’s able to walk with a more upright posture, which takes pressure off of her hips and legs, which then allows her core and glutes to function better. This allowed her hamstrings to lengthen and balance, which then led to a more neutral knee positioning. This improvement isn’t just when standing, it’s actually happening when she moves as well.

This is the difference between FP and other methods. We actually get you to move better, and that better movement is what leads to postural changes. It’s what leads to decreases in pain. It’s what led to her decreases in migraines and headaches. Better movement is what leads to people in FP improving their scoliosis, their symptoms of cerebral palsy and Parkinson’s, their hip shifts and hip hikes and so on.

From Ane:
“I decided to seek out Martin in desperation after suffering for months with both headaches and migraines. After working with Martin, I’ve learned a lot about how my body moves, what types of bad habits I have, and how to be mindful of them so that I can work on changing my movement pattern and my posture. The overall severity and occurrences of my migraines and headaches has also significantly reduced after working with Martin.”

Before:
❌ Migraines/Headaches: 7-8/10
❌ Neck pain: 7/10
❌ Lower back pain: 6/10

After:
✅ Migraines/Headaches: 2-4/10
✅ Neck pain: 2-3/10
✅ Lower back pain: 2/10​​​​​​​​​​​​​​​​

#functionalpatterns #fpisthestandard #projectfunction #posture #biomechanics #migraines #kneestability

ANNOUNCING THE FUNCTIONAL PATTERNS IN-HOME BUNDLE

If you’re serious about changing the way your body moves and are ready to start your functional training journey, this is the most complete and sustainable in-home training setup you’ll find anywhere on the market.

Everything has been engineered to the highest standards, from our industrial-grade pulley system, the Regen Trainer, down to the more simple pieces like our ankle straps and myofascial release tools. It all plays a role in helping you apply better inputs for your body, so you can produce more output.

This is the same equipment we use across our system to get results with people all over the world, helping them build strength without constantly breaking their bodies down.

Inside the FP Bundle:

• Regen Trainer
• Functioneck
• Leverage King
• RG Bar
• RG Bells
• Ankle Straps
• Torque Straps
• Resistance Bands
• Myofascial Release Bundle

This gives you a complete at-home setup so you can train effectively without needing a full facility.

Total retail value: $4,932.58
Bundle price: $4,500
You save: $432.58

If you’re serious about getting results without constantly breaking your body down, this gives you a clear path to do it from home.

Email salesinnov@functionalpatterns.com to place your order.

**Starting sales in US & Canada only, Europe, Australia & Taiwan will be announced within the month. Shipping, Duties & Taxes will be the responsibility of the customer.

Train intentionally, not habitually.

#functionalpatterns #functionaltraining

With just one FP session per week, she has been able to make real changes in how her body moves and feels.

Before starting, she dealt with high levels of neck pain, shoulder pain, anxiety, and plantar fasciitis. Her body felt disconnected, unstable, and harder to control in basic daily movements.

Since training with @hafeez_hassan__ she’s noticed better balance, more stability, smoother neck range of motion, and a stronger connection through her core, abductors, and adductors. Even simple things like standing on one foot while holding a heavy door, or opening a door while carrying something, now feel more controlled.

The changes have gone beyond pain relief. Each session has helped her feel clearer mentally, more connected physically, and more capable in daily life.

This is what happens when the body starts functioning more like a system.

Before: March 2025
❌NeckPain:8/10
❌ShoulderPain:8/10
❌Anxiety:8/10
❌PlantarFasciitis:8/10

After: Oct 2025
✅NeckPain:1/10
✅ShoulderPain:1/10
✅Anxiety:1/10
✅PlantarFasciitis:3/10

#functionalpatterns #fpisthestandard #projectfunction #posture #fascia

When it comes to resolving chronic back pain, the most important thing you can do is improve the way your body moves.

For Annie, everything changed after injuring her back during a CrossFit workout while doing deadlifts. What started as a training injury gradually turned into chronic pain that affected how she moved, trained, and felt on a daily basis.

Like many people dealing with long-term back pain, she tried nearly everything she could to fix it. Physical therapy, Pilates, massage therapy, and rolfing all became part of the process, yet none of them gave her lasting relief or restored confidence in her body.

Through the @10weekonlineprogram, Annie began focusing on improving posture, decompression of the spine, breathing mechanics, and how force traveled through her body during movement.

Instead of continuing to overload the lower back, her training started teaching the body how to create support and stability through the entire system.

Coming from a breakdancing background, Annie already understood the importance of full-body coordination. FP helped her regain control, improve stability, and move confidently again without constant pain.

What types of pain are you dealing with?

Shoutout to @annie_aldag for sharing her experience here.

#functionalpatterns #functionaltraining #posture #fascia #backpain

If you’re seeing this post, the choice is yours.

For decades, the only option most people had was the traditional approach to fitness. Lift heavier. Push harder. Ignore the warning signs. And for millions of people, that path has ended the same way, chronic pain, surgeries, joint replacements, and bodies that break down long before they should.

That’s why we post results.

Not because we want you to believe us. We want you to see what’s possible and decide for yourself.

At the end of the day, the question isn’t whether an exercise can build muscle or improve performance for a period of time. The question is what kind of quality of life it leaves you with years later.

We’ve watched countless people chase strength and athleticism only to end up needing surgery after surgery, injury after injury. It doesn’t have to be that way.

The people who commit to Functional Patterns aren’t just trying to get stronger. They’re trying to build a body that lasts. A body that can walk, run, play, work, and enjoy life without constantly breaking down.

A body that doesn’t need to be propped up by painkillers, stimulants, pre workouts, or endless trips to therapists trying to manage symptoms that never seem to go away.

If you want to keep doing what everyone else is doing, that’s your choice.

But if you want a body that serves you well into old age, one that gives you freedom instead of limitations, there’s another option.

Do Functional Patterns.

Shout out to our @fp.certified practitioners for getting these amazing results in order of appearance
@lyka_nher
@nina_tetzlaff_
@_harry__davies

#functionalpatterns #fpisthestandard #projectfunction #posture #fascia

When it comes to building strength that lasts, it seems that everyone is beginning to turn toward Functional Patterns.

Most training systems still fail to address the lateral and rotational demands humans deal with every day through walking, running, changing direction, and moving with different angles of force acting on the body.

Instead, the majority of the fitness industry continues to rely on highly linear, one-dimensional exercises like the back squat, deadlift, and other heavy compression movements. Over time, these lifts gradually reduce the spine’s ability to move efficiently.

As more of the general population and athletes continue to face the realities of joint pain, chronic stiffness, and surgeries from these lifts, they begin questioning the long-term consequences of these training methods.

Are they really building the resilience and performance needed for the long term?

People don’t just want to look strong anymore. They want to be strong and remain capable of moving well into old age.

When your training is built around improving the functions of unilateral movement and rotation, the result is a structure that can hold up well to life’s demands.

If you look closely at the point of impact between these two gentlemen, you’ll see the dynamic our training principles are designed to program into the body: effortless power.

And yes, both of these athletes have likely done back squats and deadlifts. This is a meme.

What matters more is the broader perspective on what creates effortless force production with the body.

For two decades, @theleverking has been refining this system around the understanding that the human body is primarily designed for locomotion, and that strength should be developed from that foundation.

If you’re ready to start your functional training journey, get started with our @10weekonlineprogram.

#functionalpatterns #functionaltraining #posture #fascia #biomechanics

Most people wake up tired and reach for the wrong solution.

According to recent research on sleep and caffeine, its consumption can reduce deep sleep by up to 20%, even if you think you’re sleeping fine. Because caffeine has a half-life of six to seven hours, most people are affecting their sleep no matter when they consume it during the day.

So what happens next?

Your sleep quality suffers. You wake up low on energy, and instead of addressing the root cause, you reach for another cup of coffee or quick stimulant, setting yourself up for the same problem again the next night.

What starts as little boosts can slowly become:

• shallower sleep
• higher stress and tension
• poorer recovery
• greater dependence on stimulation
• reduced tissue hydration and elasticity

When the body loses its ability to regulate energy efficiently, movement quality and tissue quality both begin to decline.

You don’t need more caffeine. You need to improve your biomechanics and align them.

Fake energy may feel good today, but it sets you up for burnout tomorrow.

#functionalpatterns #caffeine #functionaltraining #biomechanics

@fp.certified Human Biomechanics Specialist Course Level 1 currently going down at our @projectfunction HQ in Las Vegas

These courses are the spark that leads to an internal fire in the lives of those who take them. That fire begins to devour all preconceived notions of what it means to live and move as a healthy human. They leave the participants with a practical approach to life and training that allows them to lead their clients and communities towards perpetual progress.

Our system is the only system that leads with results. We are a people before profit company and we make sure you know this by presenting our @fp.evidence

There’s a ton of frauds in this world. We aim to shine a light on the principles that help you get most out of this life. It’s amazing to see humans from all over the world coming together under one vision and goal. More gain, less pain.

#functionalpatterns #fpisthestandard #fpcertified #biomechanics

When you get @fp.certified you’re not just getting into another fitness trend. You’re stepping into a system that has fundamentally raised the standard for what health and fitness training can and should be.

We have has spent years refining a process that consistently produces real world results. Not gimmicks. Not temporary motivation. Actual structural and functional change in the human body. That’s why our courses continue to sell out year after year. People don’t just come through one course and disappear. They continue deeper into the system because once they experience the changes in their own body and see what happens with their clients, there’s really no going back.

When you become an FP practitioner, you begin to realize how much of the conventional fitness industry was built around fragmented thinking. Isolated exercises. Random intensity. Temporary stimulation without long term adaptation. FP gives people a framework that actually makes sense of the body as a complete interconnected system.

And the reason practitioners stay with it is simple. It works.

It helps people reduce pain. It helps people move better. It helps practitioners retain clients because clients are finally getting results they couldn’t find elsewhere. It creates a career built on genuinely helping people improve their lives instead of just entertaining them for an hour.

That’s why getting accepted into an FP course is something people genuinely value. A lot of people still haven’t found a system that truly works. Many are still bouncing from method to method hoping for answers. When you find FP, you’re finding a process that gives you direction, structure, and a deeper understanding of how the human body actually functions.

@eric__fajardo talks about that exact experience here after attending HBS1 and why he’s already excited to continue into HBS2 if he’s invited. Because once you start understanding the depth of this system and seeing the changes it creates, you realize this isn’t just another certification. For many people, it becomes the thing that finally makes everything click.

#functionalpatterns #fpisthestandard #projectfunction #biomechanics #fu

@robert_leechin did what most people do. He chased fitness wherever he thought he’d find it. Running. Bootcamps. Movement trends. More work, more effort, more intensity. Like a lot of people, he assumed that if he just kept pushing harder, his body would eventually reward him.

Instead, his joints felt more compressed. His lower back pain worsened. His structure became less supported. More movement did not mean better movement.

What changed was not effort. It was direction.

Once Rob started training with @mark__labib @fp_sydney the focus shifted toward organizing the body as a system. Better positioning. Better gait mechanics. Better force transfer. Over time his body stopped fighting itself.

Before:
❌ Limited hip flexion and extension
❌ Lower back pain
❌ Hip hiking on foot strike
❌ Poor lumbopelvic stability
❌ Knee valgus
❌ Poor arm drive

After:
✅ Improved hip flexion and extension
✅ No lower back pain
✅ More neutral hips during foot strike
✅ Better lumbopelvic stability
✅ Improved knee alignment
✅ Better arm drive
✅ More hydrated and viscous tissue qualities

A few things stood out beyond pain reduction. Rob gained lean muscle while training only a few hours per week compared to 20+ intense hours previously. Less wear and tear. More return on investment.

His words say it best:

“I’ve increased my lean muscle mass only training a few hours per week versus 20+ hours per week intensely previously. My lower back pain and anxiety severely reduced, and my structure feels way more supported.”

Sometimes the answer is not doing more,it’s building a structure that finally works with you instead of against you.

#functionalpatterns #fpisthestandard #projectfunction #fascia #sprinting

Great coming out to @projectfunction.santamonica to hang out with my man @mike.mucciolo! Dropped some upgrades too 😊. What a stellar thing they got going on here. As ride or die as it gets!!! Fantastic community of driven humans embracing function as a general first principle. 👏

#functionalpatterns #projectfunction