Functional Core and Total Body Exercises – Mastering the Firecracker

Here is maybe the most advanced sagittal plane core and total body exercise exercise in the Functional Patterns training arsenal. I will remind that if you have not instituted proper regressions, these kinds of movements could create imbalances. With that said, this will be a very beneficial exercise for integrating the upper and lower body, while sequencing proper summation of forces through your entire structure.



  1. SondraJean July 31, 2014 at 1:19 pm - Reply

    HOw do I work up to this?

  2. Jamy Mac March 25, 2015 at 4:21 am - Reply

    Thanks Naudi! This literally kicked my culo. Any way I can pm u vid of me attempting this for the first time for corrections?

  3. Susan April 21, 2016 at 12:16 pm - Reply

    Love your amazing insights into movement!

  4. Dru Brozovich April 21, 2016 at 1:40 pm - Reply

    Been getting better at all your moves but this is one I’m still working towards. Great breakdown of it!

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