The document contains information from a functional assessment including ranges of motion for various joints and muscles. It also details different thoracic movements and provides a warm-up and cool-down order. Various exercises are listed with variables like reps, sets, rest, speed, load, and environment.

1. Functional Assessment
Movement 1 2 3 4 5
Side
Short /
Long
R L R L R L R L R L
Ankle
Hip
Thoracic
Lateral"
Flexion
Thoracic"
Rotation
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2. Functional Assessment - Thoracic Good (Long) + Bad
(Short) Technique
Short range Movements Long / Short Short / Long Short / Short
Right Lateral Flexion / Left
Rotation
(Type 2)
Left Lateral
Flexion
Left Rotation
Right Lateral
Flexion
Right Rotation
Right Lateral
Flexion
Left Rotation
Left Lateral Flexion / Right
Rotation
(Type 2)
Right Lateral
Flexion
Right Rotation
Left Lateral
Flexion
Left Rotation
Left Lateral
Flexion
Right Rotation
Right Lateral Flexion /
Right Rotation
(Type 2)
Left Lateral
Flexion
Left Rotation
Right Lateral
Flexion
Right Rotation
Right Lateral
Flexion
Left Rotation
Left Lateral Flexion / Left
Rotation
(Type 2)
Right Lateral
Flexion
Right Rotation
Left Lateral
Flexion
Left Rotation
Left Lateral
Flexion
Right Rotation
Copyright Faster Health and Fitness ltd 2014

3. Warm -up Order Hands Exercise In/ Out of sync Legs Exercise In/Out of Sync
Upper to Lower
Body Sync
Cool Down
Order
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4. Faster - The Napkin Card
Exercise Skill Variable Reps Sets Rest Speed Load System Environment Loading Tool
Copyright Faster Health and Fitness ltd 2014