Procedos Platform9 - The home of functional training.

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There are so many ways to define functional exercise. Theories, tools and techniques flood the industry which can complicate our thinking. 

Procedos was designed to make functional exercise simple. 

Years ago, Procedos founders were training using 9 dots painted on the ground as visual targets for foot placement and hand reaches. What wasn’t present were all the angles in which the training could be varied. Nor could the dots be easily transported. 

An idea arose to take the necessary elements for creating a successful functional exercise program and develop a training tool. 

By combining the principles of Applied Functional Science from the Gray Institute with a unique target and task driven environment, the Procedos platform 9 (p9) was born. 

Utilizing a powerful, simple and systematic approach to functional exercise, p9 is easy to learn, fun for the client, and produces rapid improvements in movement quality, body composition, and injury prevention. 

Whats does Procedos mean?

PROCEED! - keep moving - continue! -"don´t stop"

PROCEDOS - Pro active -Profesional

PROCEDOS - Soul and body - not just body workout!


You are the MVP.   

It’s about you, the fitness professional, and with Procedos p9 you will gain the education and expertise needed to provide an optimal functional fitness experience. 

We designed p9 to give real time visual feedback, so you can accurately assess movement quality, identify compensations, and then create a strategy for success.  

Everyone loves to have fun, and your workouts should be no different. Therefore, Procedos p9 allows for tons of creativity by manipulating exercise variables. The good news is, no more memorizing! We built the variations right into the platform.  

We want our products to be versatile, to enhance your skills and ease the use of the other training tools.

That's why our mission statement reads: Procedos - Training Simplifed.

The Functional Sphere

Procedos Platform 9 is the foundation of the sphere we are functioning in. The measurements, angles and the design is based on research of human movement science. The Platform 9 has been exclusively design from our knowledge of physics both from our own experience and the research.

Since we know how humans in life and sport moves there are certain distances and angles we have to be efficient in. Since the Platform 9 provides you exactly what you need it makes sense to train, rehab and condition many different movements in this sphere.

Adding layers of science and reasons with easy understanding and user-friendly tasks and targets! 

Our mission statement

"Procedos provides comprehensive functional strategies for training, rehabilitation and conditioning."


How our exercise system is built

”Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.”
- Einstein 

The human movement system is complex. This is why we have to understand the basic principles of how forces act on our body. The forces are laws that we all obey. Those forces act on us in three planes of motion and there has to be a re-action.

Since the body always takes the path of least resistance there is no other choice than to do this in authentic movement. However, in many individuals today the path of least resistance is not a healthy one (compensation). This means that we have to change the path of least resistance with our training so that the body chooses the healthy path.



Your hips have a tremendous amount of inherent 3D movement capacity. If any of your two hip joints do not move efficiently because of lack of mobility or stability (usually both) forces will be dissipated somewhere else. The other segment/segments that have to take the extra forces will not be able to tolerate the loads (over time) that are placed on the tissues.

Therefore, most low back pain, knee pain, shoulder pain and cervical pain have a culprit that has to be regulated. There are however many great traditional strategies for the symptom itself which is still valuable for us.

Since the hip itself has many large muscles and strong connective tissues it has a great amount of force tolerance in all three planes of motion.

Most people today do not have great hip motion in all three planes. There are many factors affecting the hip structures. We have our daily environment, asymmetrical sports and repetitive loading of the same structures in the same angles and speeds.

A lot has been accomplished to establish good routines in physical training to take care of these problems. It has unfortunately failed since it is not based on scientific principles of forces. Most stretching, training and rehab are based on muscle research only and do not incorporate all three planes of motion. Strategies that just incorporate three planes of motion without other considerations are better than one plane but not specific enough in most cases.

Again, many of the strategies are based on insufficient research, tradition, expert opinions and structural understanding of muscles. There is an abundance of research that we can use to claim that leg extension is a great exercise for the anterior thigh. This research does not hold water against authentic movement.

Thus, the missing link is functional understanding of muscles, nerves, fascia and bones and how forces act on them. With our exercise system you will use the functional strategy which is a logic solution to permanently change movement behavior.

Muscles are...

Very interesting and our understanding is established in literature. Muscle is however a very small piece of the complex human movement puzzle. Since so many "diagnostic" tools today tells us that one muscle is weak, short or has a timing issue - it is interesting to understand the basic principle behind muscle function.

We know that muscles do not have brains therefore they are in authentic situations not driven by thoughts, they are driven by forces ultimately the proprioceptors themselves. We do have conscious tasks but the movement itself is subconscious. This is why it is not a good strategy to think about "straight spine", "contract your glutes" and so on since those queues or thought processes are not authentic.

We have to make the muscles work based on the reactions of the environment, 

We know so much more today about connective tissues than we did before. If we can accept that connective tissues like fascia, aponeurosis, ligaments and tendons have far more to do with human movement function than what we previously understood it is clear that we have to change our training, rehab and conditioning. 

What we seek with our interventions here at Procedos is not only muscular reactions in 3D but are even more interested in the movement of the connective tissue in 3D eventually with load for those who tolerate it.

The best movements we do are elastic by nature. This means that less ATP is demanded by the cell. Traditional strength training is mostly based on TUT (time under tension), mechanical tension, muscle damage and metabolic stress. Those principles have given us much in terms of understanding the stress adaption for muscles.

We do however continue to evolve our training methodology based on the principles of biology. If less ATP is demanded by our cells when the body can create elastic recoil movements, we will sustain movement for a longer period of time without fatigue. On top of this, if the training now is in 3D we will also strengthen the connective tissues since mechanical loading will create biochemical responses that densify the connective tissue. In this video you can see how the fibroblast moves through the collagen and makes it stronger.

Think about this - your anterior cruciate ligament is connective tissue. Do you want a strong ACL? Do you want strong connective tissue over your back that can transfer forces to other places? Yes, you do and there is only one way to systematically train for these adaptations - Welcome to Procedos.

Are you ready to get on it?