Vernon Griffith, CSCS*D

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Vernon Griffith, CSCS*D

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MOTION IS LOTION - One of my go to hip mobility series for exploring rotation and tension. Aim for 8 reps of each for 2 sets for your next warm up! Heal Clicks Figure 4 Contours Dynamic Groin Drift Glute Mobilizations

MOTION IS LOTION - One of my go to hip mobility series for exploring rotation and tension. Aim for 8 reps of each for 2 sets for your next warm up! Heal Clicks Figure 4 Contours Dynamic Groin Drift Glute Mobilizations

10 Minute Hip Mobility Routine -Heel Clicks -Figure 4 Contours -Adductor Rock Backs -Glute Mobilization 5-8 reps each side for 1-2 rounds.

Are your hips TIGHT or WEAK? Challenge that area at length with these four unique set ups to STRENGTHEN your HIPS. - Hip Flexor Fall Backs - Supine Hip Flexion with elevated hips - Standing Kettlebell Raises - Deadbugs

HIP MOBILITY ROUTINE - Four moves we used exploring rotation of the hips and tension in the groin and hamstrings. - Heel clicks - Figure 4 Contours - Dynamic Groin Drifts - Shin Box Rotation We touched each movement for 6-8 reps for 2 sets.

HIP MOBILITY - Some hip prep focusing on rotation finding Hip Internal Rotation. Give these four a try for 8 reps each for 1-2 sets and see how you feel! -Hip Swivels with IR Focus -Lying Hip Rotations -Heel Clicks -Figure 4 Contours

HIP MOBILITY - The adductors are constantly overlooked when it comes to hip mobility. I think this is a massive mistake when it comes to health and performance. Here are three loading that area from different setups

Four ground based movements to open up your hips challenging rotation and using tension to explore deeper ranges of motion.

HIP MOBILITY - A couple set ups we used this week from a seated position exploring internal and external rotation. -Seated Rotational Dip and Pry -Seated Hip Swivels -Heel Clicks 8 reps of each for a set or two should be perfect once or twice a week to add to your warm ups.

HIP MOBILITY - Big emphasis on the groin and hips prepping that area for some heavier Bulgarians and Belt Squats. - Dynamic Groin Drifts - Rolling Groin Rocks - Dynamic Copenhagens - Dynamic Lateral Squats

HIP MOBILITY - We can all benefit from some added attention to the hips. If you are unsure of where to start… Start with this thread 🧵 Hip swivels, use your hands to keep your posture upright and alternate legs going into internal rotation.

4 MOVE MOBILITY ROUTINE to build on the concept that Motion is Lotion. 1. Hamstring rock to Hip Pry 2. Dynamic Groin Drift 3. Birddog to Gecko 4. Glute Mobilization Run through this series for about 5-8 reps of each moment a couple times a week. Keep Exploring

HIP MOBILITY - Everyone loves a “glute activation” but we forget about the adductors. With their tie in on the pelvis and their impact on hip mobility they should be a priority as well -Supported Leg Whips -Step outs with banded pull in -Lateral Drop ins -Dynamic Groin Drifts

T-SPINE MOBILITY - Dealing with tension in your back or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openers

CORE TRAINING - Some core pairings we have used this past week stressing different angles with different speeds, getting long, avoiding rotation and applying it. - Kettlebell Saw with Leg Lift - Dumbbell Dig and Chop - Banded Hip Flexion with Push Up - Heavy Goblet Carries

HIP MOBILITY - Four we touched on prior to a field session focusing on tension in the groin and loading rotation of the hips - Dynamic Groin Drifts, 6 different angles each side - Figure 4 Contours, 8 reps - Hip Airplanes, 8 reps - Kneeling Hip Circles, 5 reps 2 sets 1-2 a week

TIGHT UPPER BACK? If you ever had a knot between the scaps and spine you know what I mean. Stretching may give relief but I have found loading that area may be better. Give these a try Needle Through-ish Band Loaded Rotation Split Stance Rotations Lying Scap Liftoff Scap Shrugs

4 MOVE MOBILITY ROUTINE to build on the concept that Motion is Lotion. 1. Hamstring rock to Hip Pry 2. Adductors Rock Back 3. Frog Rock Back 4. Multi Angle Groin Drift Run through this series for about 5-8 reps of each moment a couple times a week. Keep Exploring

CORE STRENGTH - Core and Capacity day to bridge our current training split in the middle of the week. Emphasis on rotation, anti-rotation and moving the spine with load. Dumbbell Dig and Chop Kettlebell Plank Saw Half Kneeling Lateral Tilts Drop Step Cable Rotations

MOTION IS LOTION - Some morning movement exploring tension and rotation in the hips and the spine. - Seated Hip Pry - Single Leg Hinge to Hip Flexor Reach - T-Spine Rotations - Hamstring to Hip Flexor Run through each for 6-8 reps for 2 sets and see how you feel. Keep Exploring

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10 HIP MOBILITY EXERCISES TO UNLOCK YOUR HIPS

15 Minute Hip Focused Routine exploring rotation and tension. 6-8 reps each for 1-2 sets. 1. Figure 4 Contours 2. Squatting T-Spine Rotations 3. Squat to Hamstring Reach 4. Hip Flexor Ease ins 5. Hamstring to Ankle Rock 6. Glute Mobilization 7. Heel Clicks 8. Adductor Rock Back

HIP MOVEMENT I have been LOVING lately! Check out the full video with the link below! STRENGTH at LENGTH - 3 Ways to IMPROVE HIP MOBILITY

MUST WATCH FOR EVERYTHING PLYOMETRICS! On this episode PLYO EXPERT Matt Watson takes me through pre-plyos, hops, bounds, building amplitude, double leg, single leg redirections, rehab and DEEP TIER PLYOMETRICS! FULL VIDEO BELOW 👇🏼

Are your hips TIGHT? Or WEAK? If it’s a STRENGTH ISSUE here are THREE movements loading the hips at length, isolating hip flexion and loading the hips involving the hip and posterior line.

HIP MOBILITY - I think the groin is so overlooked with training and with the impact it can have on the pelvis and overall hip mobility IT SHOULD NOT BE! Here are 8 COPENHAGEN VARIATIONS I use to TO IMPROVE HIP MOBILITY

HIP MOBILITY - THIS IS A MUST TRY when it comes to sprinting! I love the iso on the hamstring while reaching back into hip extension. drachperformance coached me through this on the latest episode of the PEX Project. Find the full video below!

Adding some movement to the Hip Flexor Plank challenging not only the hip flexors and extensors but also the pelvis rotationally to remain square to the ground. Check out the full Hip Mobility session with the link below!

T-SPINE MOBILITY - Dealing with tension in your back or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openers

HIP MOBILITY - Specifically strategies to load our hips to strengthen that area and bolster its ability to produce force, move fluidly and get into and out of precarious positions. Saw this movement blowing up around social media so I had to try it.

HIP MOBILITY - Strength at Length is key and here are two strategies I will use to build on that concept. Make sure we are getting Hip Extension and NOT Lower Back Extension. Start slow with a 3-5 second tempo! Hip Flexor Rock Backs Supine Kettlebell Reaching Arcs

The Hips are MASSIVELY important for multi directional movement! Make sure to watch the full episode with Plyometric Expert Matt McInnes Watson EXPLORING EVERYTHING PLYOMETRICS!

HIP MOBILITY - Mobility training is strength training and trying to find ways to provide a progressive stimulus is key. Give this exercise a try for your hips. 5-8 reps for 2-3 sets. Thank me later!

Copenhagen Progressions for Hip Mobility and Adductor Strength. Make sure to check out the full session with the link below!

MOBILITY - Exploring some close chain set ups to challenge the shoulders involving rotation with the spine and hips. Crawl to Crab with a Reach Crawl to Tabletop Rotating Pike to Single Arm Reach Crawl to Kick Through

DEALING WITH TIGHT HIPS? Recently had an athlete come in and this is the four steps we ran through. - Banded Distraction pulling into Extension - Banded Distraction pulling into Flexion - Split Squat with Distraction pulling into Flexion - Supine Kettlebell Hip Flexor Reach

HAMSTRINGS AND HIPS - A series of movements we used this week to touch on this area from an athletic perspective. - Single Leg Hinge Kettlebell Swings - Single Leg Hinge Rows - Banded Hamstrings - Knee Flexion Tension

LOW BACK PAIN? SI JOINT AREA? Try these 12 exercises to apply some movement and tension to help relieve and create some robustness in that area!

Coaching up the A-Skip with a visual to understand the Pattern in the latest episode of the Performance Explored Project with Michael Drach. Check out the full video with the link below!