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FRC is a system of joint health and mobility training based on scientific principles and research. Focusing on human movement optimisation working on mobility development, articular strength, and neurological control. Developed by world – renowned musculoskeletal and human movement expert Dr Andreo Spina. 

The system has a healthy and honest view of the evolutionary perspective of health, asking and answering what the homo sapiens were naturally selected to do. And in the modern, technologically advanced world we live in today, we are straying further away from our hunter and gatherer biology. We have developed a movement deficit and we are not moving as much as dictated by our DNA, nor as much we are required in order to maintain musculoskeletal health. This system brings us back to be ‘more human’

Mobility refers to the amount of USABLE motion that one possesses across a particular articulation or joint. The more mobile a person is, the more they are able to maximise their movement potential safely, efficiently and effectively.

There are 3 main goals when training using FRC® system and all are closely interrelated, and acquired simultaneously:
1) Mobility Development
2) Joint Strength
3) Body Control

Whom is this for?

For absolutely anyone.

FRC is used to assess dysfunctional joints, rehab from movement deficits, injury, surgery, inflammation, musculoskeletal conditions to high end sports performance by NFL, NBA, NHL, MLB, MLS and UFC Athletes to mitigate injuries while increasing overall performance.

The truth is, that in today's modern age, everyone has a dysfunctional joint somewhere which can cause little or significant pain, or problems in other joints which needs to step in and compensate for the troubled joint.


Combining Pilates and Functional Range Conditioning (FRC), developed by musculoskeletal expert Dr. Andreo Spina - these two workshop are a comprehensive movement-based system designed to improve joint health, mobility, and fundamental movements.

Learn the basics of healthy joint mobility through slow-paced, instructional mobility drills. We explore active ROM (range of motion) in your spine, wrists, elbows, shoulders, hips, knees, and ankles. Working on mobility development, articular strength, and neurological control. 


The workshop covers:

Mobility training

Articular Health & Maintenance

Joint strengthening


Performance enhancement

The Physiology of Stretching

Progressive Tissue Loading and Adaptation.

The aim of the workshop is to give a fundamental basic introduction to advanced joint mobility training with the chance to attend regular weekly mobility classes. It is important to note that improvements in mobility take time, repetition, and regular training. This will give a solid basic understanding of smart mobility training.

*Access to the regular weekly classes is only available to those who have attended this workshop first.

Mobility Training Workshop (General Population)

Sunday 21st May 2023, 9 - 11 am, £40

A 2-hour workshop - suitable for everyone with a body. Perfect for those with joint pain due to musculoskeletal conditions (Arthritis, osteoarthritis, etc) or past injuries, postural issues, or if you simply want a happy and functional body, mitigating future body dysfunctions. No previous experience is needed, and any fitness level is welcome. Exercises will be performed on a mat.



Mobility Training for Sports Performance Workshop

Sunday 28th  May 2023. 9 – 11 am, £40

 A 2-hour workshop for beginner to advanced athletes to mitigate injuries while increasing overall sports performance. You will learn exercises that should be performed so you can train smarter, recover faster, and perform better in your chosen field. I.e any kind of athletics, running, cycling, tennis, golf etc.

Location : 

Norman Park Community Sports Centre
Norman Park
Hayes Lane

Booking can be made straight on the booking system            or by emailing me directly. 

Both workshops has 14 spaces available only.

I have really enjoyed Sandra’s FRC classes.  Sandra provides a course adapted for students’ specific needs - we all have different bodies and problems. Sandra’s in-depth knowledge of anatomy and passion for her subject is impressive.  Her FRC classes have given us a foundation for ongoing range and mobility development via daily practice of the CARs as well as immediately visible gains via PAILS/RAILS.  The extent of the benefits available from FRC, has been a real eye-opener.  Sandra has also explained/developed measures we might take to recognise and prevent poor alignment/habits and she has worked to ensure that we are all able to progress our range noting which areas may need more work.  Sandra’s style of teaching is personalised, fun, and informative. I will definitely be continuing with this class.


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