Workout

FRC — Functional Range Conditioning

35 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Joint Health System

Functional Range Conditioning (FRC) — the mobility system developed by Dr. Andreo Spina, used by leading sports medicine practitioners, physical therapists, and…

intermediate~35 minYoga mat

#mobility#FRC#functional range conditioning#Andreo Spina#CARs#PAIL#RAIL#joint health

Workouts

CONTROLLED ARTICULAR ROTATIONS (CARs)

Neck CARs

3 full slow circles each direction — irradiate (contract everything else)

Shoulder CARs (Right)

3 full circles — maximum range, scapula moves with humerus

Shoulder CARs (Left)

3 full circles

Spine CARs (Segmental)

cervical → thoracic → lumbar flexion/extension/rotation — slow

Hip CARs (Right)

standing, 3 full circles each direction — pelvis still

Hip CARs (Left)

3 full circles each direction

Knee CARs (each leg)

3 circles each direction, each knee

Ankle CARs (each foot)

10 circles each direction, each ankle

PAILs & RAILs — HIP

90/90 Passive Load (Right Front)

sink passively into end range — 1 minute gravity stretch

PAILs — Right Hip External Rotation

push front shin INTO floor 50–100%, hold 30 sec

RAILs — Right Hip Internal Rotation

try to lift front shin UP, 50–100% effort, 30 sec

90/90 Passive Load (Left Front)

sink passively

PAILs — Left Hip External Rotation

push left front shin into floor

RAILs — Left Hip Internal Rotation

try to lift left front shin

PAILs & RAILs — SHOULDER

Passive Shoulder Flexion Hang

arm overhead on wall or bar — 1 min gravity stretch

PAILs — Shoulder Flexion

push arm into wall at end range, 50–100% effort

RAILs — Shoulder Extension

try to pull arm away from end range, 50–100%

INTEGRATION

Full Body CAR Review

one quick pass through all joints — assess what changed