Level 3 - Functional Exercise Movements

Here you will learn how to apply your foundational and fundamental movement to all the higher level strength and conditioning exercises to get you in the best shape of your life with as little risk of injury as possible.

Included in Level 3

The Premier Body Method Training Program

  • 9 Modules

    An organized and efficient system of 9 modules teaching proper human movement and mechanics for injury prevent, rehabilitation, total health, and performance

  • 50+ Videos

    Over 50 videos lessons and training sessions demonstrating proper technique, mechanics and training progressions.

  • 8 Training Sessions

    8 training sessions progressing you through level 3 of the PREMIER Body Method training system

  • Downloadable Training Sheets and Exercise Descriptions

    Downloadable training sheets and exercise descriptions for training conveniences and reference

  • Level 3 - Functional Exercise Movement Quiz

    After completing level 3 test your knowledge with the functional exercise movement quiz

  • Level 3 - Completion Certificate

    Receive your level 3 certificate of completion after successfully progressing through each of the modules, training sessions and successfully passing the functional exercise movement quiz

Level 3 - Course Curriculum

Free Preview Available

  • 01

    Level 3 Introduction - Functional Exercise Movements

    • Level 3 Introduction - Functional Exercise Movement

    • Level 3 - Downloadable Training Sheet

  • 02

    Level 3 - Training Session 17

    • Training Session #17

    • Level 2 Fundamentals Warm-Up

    • Introduction to Advanced Hip Hinging Series: Advanced Squatting

    • Olympic Back Squats

    • Olympic Back Squats

    • Introduction to Advanced Deadlift Exercise

    • Romanian Deadlifts (RDL'S)

    • Romanian Deadlifts (RDL'S)

    • Introduction to Advanced Pulling Series

    • Low Rows

    • Low Rows

    • Advanced Pulling Series Review and Troubleshooting

    • Introduction to Advance Pressing Series

    • The Bench Press and Bench Press Variations (flat, incline, decline)

    • Bench Press (Flat)

    • Bench Press (Incline)

    • Bench Press (Decline)

    • Advanced Pressing Series Review and Trouble Shooting

    • Level 3, Session 17 - Quiz

  • 03

    Level 3 - Training Session 18

    • Training Session #18

    • Power Back Squat

    • Power Back Squat

    • Power Deadlift

    • Power Deadlift

    • Introduction to the Unilateral Hip Hinge Exercises

    • Split Squats

    • Split Squat

    • Advanced Hip Hinge Series Review and Troubleshooting

    • High Rows

    • High Rows

    • Standing Hip Stability with Eyes Closed

    • Standing Hip Stability with Eyes Closed

    • Level 3, Session 18 - Mini Quiz

  • 04

    Level 3 - Training Session 19

    • Training Session #19

    • Front Squats

    • Front Squats

    • Stiff/Straight Leg Deadlift

    • Stiff/Straight Leg Deadlift

    • Single Leg RDL's

    • Single Leg RDL's

    • Lateral Squats

    • Lateral Squats

    • Lat Pull Downs

    • Lat Pull Downs

    • Introduction to Overhead Activity and the Overhead Holdout Exercise

    • Overhead Activity and the Overhead Holdout Exercise

    • Advanced Overhead Series Review and Troubleshooting

    • Level 3, Session 19 - Mini Quiz

  • 05

    Level 3 - Training Session 20

    • Training Session #20

    • Step Up

    • Step Up

    • Overhead Press

    • Overhead Press (Bilateral)

    • Overhead Press (Unilateral)

    • Plank Rolls

    • Plank Rolls

    • Advanced Core Stability and Spinal Control Series Review and Troubleshooting

    • The Full Premier Warm-Up

    • How to Preform the Strength and Conditioning Circuits

    • Circuit 1

    • Level 3, Session 20 - Mini Quiz

  • 06

    Level 3 - Training Session 21

    • Training Session #21

    • Bulgarian Squats

    • Bulgarian Squats

    • Pull Ups

    • Pull Ups

    • Dips

    • Dips

    • Circuit 2

    • Level 3, Session 21 - Mini Quiz

  • 07

    Level 3 - Training Session 22

    • Training Session #22

    • Forward Lunge

    • Forward Lunge

    • Curl to Overhead Press

    • Curl to Overhead Press

    • Chops

    • Chops (Neutral)

    • Chops (Down)

    • Chops (Up)

    • Introduction to Stretching Series

    • Hip Flexor Stretch

    • Hip Flexor Stretch

    • Gluteal Stretch

    • Gluteal Stretch

    • Hip Rotator Stretch

    • Hip Rotator Stretch

    • Level 3, Session 22 - Mini Quiz

  • 08

    Level 3 - Training Session 23

    • Training Session #23

    • Reverse Lunges

    • Reverse Lunges

    • Hamstring Stretch with Sciatic Nerve Floss

    • Hamstring Stretch with Sciatic Nerve Floss

    • Lateral Groin Stretch

    • Lateral Groin Stretch

    • Straddle Stretch

    • Straddle Stretch

    • Calf 2 Way Stretch

    • Calf 2 Way Stretch

    • Level 3, Session 23 - Mini Quiz

  • 09

    Level 3 - Training Session 24

    • Training Session #24

    • Circuit #3

    • Three Categories of Exercise Movement Master List

    • Lateral Lunge

    • Lateral Lunge

    • Pectoralis Stretch

    • Pectoralis Stretch

    • Lattisimus Stretch

    • Lattisimus Stretch

    • Thoracic Spine Foam Roller Mobilization

    • Thoracic Spine Foam Roller Mobilization

    • Posterior Shoulder Joint (GHJ) Stretch

    • Posterior Shoulder Joint (GHJ) Stretch

    • Level 3, Session 24 - Mini Quiz

  • 10

    Level 3 Quiz - Functional Exercise Movement

    • Level 3 Quiz - Functional Exercise Movement

  • 11

    Level 3 - Completion

    • Congratulations on Completing the Program

Dr. Donald Richardson

Instructor Bio:

Dr. Donnie was born and raised in southern California. As both a collegiate athlete and student, his academic strengths lead him to pursue the pre-med collegiate major of human biology and biochemistry at UCSB. He then continued his graduate and post-graduate education at Southern California University of Health Sciences, receiving his doctorate in 2008. His passions for sports, science, and the human body lead him to pursue his post-graduate specialty degrees in sports medicine, biomechanics, rehabilitation, sports nutrition, strength and conditioning, and sports performance. Dr. Richardson has worked for various USA National Governing Bodies with several different sports since 2008. During this time, he has served as both a team doctor and sports performance coach, traveling both nationally and internationally all over the world with our country’s elite athletes. His true passion is in the field of human movement education and bridging the gap between rehabilitation, basic strength and conditioning, injury prevention, health and fitness, and sports performance. The culmination of Dr. Richardson's work has led him to create the PREMIER Body Method. www.PremierBodyMethod.com or email Dr. Richardson directly at DonaldRichardson.DC@gmail.com

Dr. Donald Richardson DC, DACBSP, CSCS

PBM Instructor/Creator