Complete Corrective Exercise Progression Cheatsheet: From Assessment to Advanced Techniques

Introduction: Understanding Corrective Exercise

Corrective exercise is a systematic approach to addressing movement dysfunctions, muscle imbalances, and postural deviations through targeted exercise interventions. This methodology aims to restore optimal movement patterns, improve functional performance, and reduce injury risk. Proper progression is crucial for achieving sustainable results and ensuring client safety and success.

Core Principles of Corrective Exercise

The Corrective Exercise Continuum

1. Inhibit – Reduce hyperactivity/tension in overactive tissues
2. Lengthen – Increase extensibility of shortened tissues
3. Activate – Stimulate underactive muscles
4. Integrate – Reprogram movement patterns incorporating the corrected elements

Assessment Methodologies

Static Postural Assessment

• Observe alignment in anterior, lateral, and posterior views
• Key checkpoints: head, shoulders, spine, pelvis, knees, ankles
• Document deviations from neutral alignment

Dynamic Movement Assessment

• Foundational movement patterns to assess:
  • Overhead squat
  • Single-leg squat
  • Pushing/pulling patterns
  • Gait analysis
  • Functional reaching
• Note compensations, limitations in range of motion, and stability issues

Special Tests

• Joint-specific mobility tests
• Muscle length tests
• Neurodynamic assessments
• Stability/motor control evaluations

Progressive Programming Framework

Phase 1: Stabilization Endurance

Focus: Develop stability in static positions, master basic movement patterns

• Training Parameters:
  • Intensity: Low (40-50% of 1RM or bodyweight)
  • Reps: 12-20
  • Sets: 1-3
  • Tempo: Slow (4/2/1)
  • Rest: 0-90 seconds
• Exercise Examples:
  • Floor-based core stability
  • Wall slides
  • Quadruped position exercises
  • Bridging variations
  • Static balance exercises

Phase 2: Strength Endurance

Focus: Build strength in proper movement patterns, increase motor control

• Training Parameters:
  • Intensity: Moderate (50-70% of 1RM or increased resistance)
  • Reps: 8-12
  • Sets: 2-4
  • Tempo: Moderate (2/1/2)
  • Rest: 0-60 seconds
• Exercise Examples:
  • Standing cable exercises
  • Light resistance training
  • Dynamic balance exercises
  • Controlled plyometrics
  • Functional movement patterns with light load

Phase 3: Hypertrophy/Basic Strength

Focus: Increase muscle mass and strength in corrected patterns

• Training Parameters:
  • Intensity: Moderate-High (70-85% of 1RM)
  • Reps: 6-12
  • Sets: 3-5
  • Tempo: Varied (2/0/2)
  • Rest: 60-90 seconds
• Exercise Examples:
  • Multi-joint resistance exercises
  • Single-leg/arm movements
  • Combination movements
  • Intermediate plyometrics
  • Sport-specific movement patterns

Phase 4: Maximal Strength/Power

Focus: Optimize strength and power output in functional movements

• Training Parameters:
  • Intensity: High (85%+ of 1RM)
  • Reps: 1-6
  • Sets: 4-6
  • Tempo: Explosive concentric (1/0/X)
  • Rest: 2-5 minutes
• Exercise Examples:
  • Olympic lift variations
  • Power-based sport movements
  • Advanced plyometrics
  • Complex multi-planar movements
  • Sport-specific skill training

Progression Strategy by Body Region

Spine/Core

1. Basic: Supine core bracing, dead bug variations
2. Intermediate: Bird-dog, planks, side planks
3. Advanced: Stability ball exercises, anti-rotation presses
4. Functional: Farmer’s carries, Turkish get-ups, rotational medicine ball throws

Hip/Pelvis

1. Basic: Glute bridges, clamshells, supine marching
2. Intermediate: Single-leg bridges, side-lying hip abduction, mini-band walks
3. Advanced: Step-ups, lunges, hip thrusts with load
4. Functional: Single-leg RDLs, multi-directional lunges, lateral bounds

Shoulder Complex

1. Basic: Wall slides, prone I/Y/T raises, band pull-aparts
2. Intermediate: Cable/band external rotation, scapular push-ups, face pulls
3. Advanced: Single-arm rows, push-up variations, landmine presses
4. Functional: Turkish get-ups, kettlebell windmills, medicine ball throws

Knee/Ankle

1. Basic: Terminal knee extensions, heel raises, ankle mobility drills
2. Intermediate: Split squats, step-ups, balance exercises
3. Advanced: Single-leg squats, lateral lunges, box jumps
4. Functional: Deceleration drills, change of direction exercises, plyometric combinations

Exercise Progression Variables

• Stability:

  • Surface stability (stable → unstable)
  • Base of support (wide → narrow)
  • Point of contact (multiple → single)

• Load:

  • Bodyweight → external resistance
  • Percentage of maximal capacity
  • Volume (sets × reps)

• Complexity:

  • Single-plane → multi-plane movements
  • Single-joint → multi-joint
  • Slow → fast execution
  • Controlled → reactive/ballistic

• External Feedback:

  • Full feedback → reduced feedback
  • Visual guides → no visual guides
  • Tactile cues → no tactile cues

Common Corrective Exercise Challenges and Solutions

Regressions and Progressions for Key Movements

Squat Pattern

• Regression: Wall sit → TRX-assisted squat → Box squat → Goblet squat
• Progression: Back squat → Front squat → Overhead squat → Single-leg squat

Hinge Pattern

• Regression: Wall hip hinge → Supported hip hinge → Romanian deadlift → Kettlebell deadlift
• Progression: Conventional deadlift → Sumo deadlift → Single-leg RDL → Olympic lift variations

Push Pattern

• Regression: Wall push → Incline push-up → Knee push-up → Standard push-up
• Progression: Weighted push-up → Decline push-up → Plyometric push-up → Single-arm push-up

Pull Pattern

• Regression: Seated row → Inverted row (high) → Inverted row (parallel) → Pull-up negative
• Progression: Pull-up → Weighted pull-up → L-sit pull-up → Single-arm pull-up variations

Best Practices for Corrective Exercise Progression

1. Master basics before advancing

   • Ensure proper form and neuromuscular control before increasing difficulty
   • Quality of movement trumps quantity or intensity

2. Follow the 2-for-2 rule

   • Progress when client can perform 2 additional perfect reps for 2 consecutive sessions
   • Regress if client cannot maintain proper form for 90% of the prescribed volume

3. Respect recovery needs

   • Neuromuscular adaptations require adequate recovery periods
   • Consider client’s overall stress and recovery capacity

4. Document methodically

   • Track all variables (sets, reps, load, technique quality)
   • Take video when possible for movement quality assessment

5. Integrate corrective work strategically

   • As warm-up for general training
   • As “fillers” between main exercises
   • As dedicated corrective sessions when needed

6. Apply the minimal effective dose

   • Use the simplest intervention that produces the desired result
   • Avoid program complexity when unnecessary

7. Maintain regular reassessment

   • Formal reassessments every 4-6 weeks
   • Informal movement checks during each session

Resources for Further Learning

Certifications

• National Academy of Sports Medicine (NASM) Corrective Exercise Specialist
• Functional Movement Systems (FMS) Certification
• Postural Restoration Institute (PRI) Courses
• Dynamic Neuromuscular Stabilization (DNS)
• Selective Functional Movement Assessment (SFMA)

Books

• “Movement” by Gray Cook
• “Corrective Exercise Solutions” by Evan Osar
• “Assessment and Treatment of Muscle Imbalance” by Janda, Frank, and Liebenson
• “Diagnosis and Treatment of Movement Impairment Syndromes” by Shirley Sahrmann
• “Anatomy Trains” by Thomas Myers

Online Resources

• Functional Movement Systems Blog (functionalmovement.com)
• Mike Reinold’s Blog (mikereinold.com)
• Eric Cressey’s Blog (ericcressey.com)
• The PTDC (theptdc.com)
• PubMed research database for peer-reviewed studies

Mobile Apps

• FMS Pro
• Movement Assessment Technologies
• Clinically Relevant Technologies
• HEP2go