Advanced movement patterns is referring to going from the basics to the next ‘building phase’ for your particular physical activity.
Correct program design will facilitate the integration of new and more complex movements, as well as increased exercise, training and conditioning activities.
Again, at least ten to twelve weeks of this phase, with consistent practice, proper recovery and rest, will allow the neuromuscular and physiological adaptations to take place.
When this format is followed, the likelihood of staying injury and pain free becomes a reality.