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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

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

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

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

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

@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.

Rob has taken on a new career path from being a solar researcher to now being a @fp.certified practitioner at @fp_sydney helping people make these life changing transformations as well.



#functionalpatterns #fpisthestandard #projectfunction #fascia #sprinting

Some recent dynamics using the @rg.bell 🦾

#functionalpatterns
#fpisthestandard

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: https://functionalpatternssydney.com/contact

#functionalpatterns #fpisthestandard

Great time spent in nature & eating fresh foods .

Keeping the fascia hydrated using the functional training system 🌅💪

@robert_leechin
@andre_garraud
@fp_sydney
System used @functionaltraining.system

#functionalpatterns

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

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, June2025. #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