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💊 How we attacked movement work today 1. T-spine opener, flow into pec stretch 2. Standing hip gate into IR 3. 90/90 w/ leg lift to sweep 4. Thread the needle w/ band tension on pull through 5. Side lunge ➡️ crossover step-up, eccentric pistol 6. Serratus sit down... show more

Gerry DeFilippo

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19,978 views • 1 year ago •via X (Twitter)

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The ultimate movement exercise compilation 17 of my fav upper & lower body movement exercises 1. T-spine to pec opener 2. Deep box push-up 3. 90/90 w/ leg sweep 4. T-spine rotations 5. 90/90 standard 6. Thread the needle 7. Fire hydrant 8. Blackburn 9. SL RDL to hip sweep 10. Quadruped elbow flex/ext 11. Side lunge w/ iso hold

The ultimate movement exercise compilation 17 of my fav upper & lower body movement exercises 1. T-spine to pec opener 2. Deep box push-up 3. 90/90 w/ leg sweep 4. T-spine rotations 5. 90/90 standard 6. Thread the needle 7. Fire hydrant 8. Blackburn 9. SL RDL to hip sweep 10. Quadruped elbow flex/ext 11. Side lunge w/ iso hold

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267,955 views • 3 years ago

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

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102,889 views • 1 year ago

11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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343,547 views • 2 years ago

Hey athletes! Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

Hey athletes! Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

Gerry DeFilippo

38,020 views • 1 year ago

You’re always hurt You move like sh*t You sprint hard & lift just as hard, don’t let it go for naught STOP SKIPPING movement work Use these 12 exercises for upper & lower body movement work & level up! 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

You’re always hurt You move like sh*t You sprint hard & lift just as hard, don’t let it go for naught STOP SKIPPING movement work Use these 12 exercises for upper & lower body movement work & level up! 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

Gerry DeFilippo | Strength & Speed

30,388 views • 2 months ago

Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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60,351 views • 1 year ago

Feeling sore/beat up? Do this movement work with us! 4 rounds. 30 seconds on/30 seconds off 1. Seated t-spine rotation w/ board 2. V sit-up 3. Foam roller thread the needle 4. Mini band fire hydrant 5. Half kneeling t-spine to pec opener 6. Med ball sweeping 90/90

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20,701 views • 6 months ago

Hip medicine 💊 Routine we did today as we have been playing a lot this week 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15)

Hip medicine 💊 Routine we did today as we have been playing a lot this week 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15)

OnlyStrength

42,825 views • 1 year ago

💊 Start your week w/ some Hip medicine 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15) Not a bad routine to use a few days per week after training!

💊 Start your week w/ some Hip medicine 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15) Not a bad routine to use a few days per week after training!

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247,989 views • 2 years ago

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Feeling beat up to start your week? Here’s a full body movement day we did today… do it w/ us! 1. Seated t-spine rotations (2x12) 2. V sit-up (2x15) 3. Prone Snow Angel (2x20) 4. Side Lunge w/ 3 sec eccentric (2x10) 5. Fire hydrant w/ IR (2x10) 6. Olympic wall squat (2x1 min)

Gerry DeFilippo

145,197 views • 2 years ago

Feeling beat up? Need to improve your mobility? Do today’s movement work with us! 2 rounds: 1. Thread the needle x12 2. Fire hydrant x10, 3 iso 3. Seated t spine rotation x8, 3 iso 4. 90/90 x8, 3 iso 5. Y-W-T x15 seconds each 6. Frog stretch x45 seconds

Feeling beat up? Need to improve your mobility? Do today’s movement work with us! 2 rounds: 1. Thread the needle x12 2. Fire hydrant x10, 3 iso 3. Seated t spine rotation x8, 3 iso 4. 90/90 x8, 3 iso 5. Y-W-T x15 seconds each 6. Frog stretch x45 seconds

Gerry DeFilippo

112,063 views • 1 year ago

Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener 6. Serratus wall rollers 7. Dynamic Blackburn 8. Light plate flip & catch

Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener 6. Serratus wall rollers 7. Dynamic Blackburn 8. Light plate flip & catch

Gerry DeFilippo

344,561 views • 2 years ago

Feeling beat up? Do today’s full body movement work with us! 2 rounds of everything… 1. Foam roller thread the needle x10 2. Birddog hip gate x12 each 3. V sit-up x10, 3 count iso hold 4. Dynamic Blackburn x15 5. Sweeping 90/90 x8 6. Walking SL RDL x15 yards

Feeling beat up? Do today’s full body movement work with us! 2 rounds of everything… 1. Foam roller thread the needle x10 2. Birddog hip gate x12 each 3. V sit-up x10, 3 count iso hold 4. Dynamic Blackburn x15 5. Sweeping 90/90 x8 6. Walking SL RDL x15 yards

Gerry DeFilippo | Strength & Speed

50,120 views • 11 months ago

Feeling rundown/sore after a tough week? Do this routine we just did with us 1. T-spine rotations (2x15) 2. Fire hydrant w/ IR (2x12) 3. Thread the Needle (x15) 4. Dynamic Blackburn (2x20) 5. Rocking 90/90 (2x15) 6. Frog stretch (2x1 min) 7. Supine wave breathing (10 min)

Feeling rundown/sore after a tough week? Do this routine we just did with us 1. T-spine rotations (2x15) 2. Fire hydrant w/ IR (2x12) 3. Thread the Needle (x15) 4. Dynamic Blackburn (2x20) 5. Rocking 90/90 (2x15) 6. Frog stretch (2x1 min) 7. Supine wave breathing (10 min)

Gerry DeFilippo | Strength & Speed

710,395 views • 3 years ago

Tight hips make you slow and sore. This is the reset. Save this. 5-move hip medicine. Do it when you feel beat up. 👇 1. Rocking 90/90: 2x15 2. Single-leg RDL into hip gate: 2x10 3. Side lunge with iso hold: 2x12 4. Wall adductor opener: 2x1 min 5. Fire hydrant: 2x15

Tight hips make you slow and sore. This is the reset. Save this. 5-move hip medicine. Do it when you feel beat up. 👇 1. Rocking 90/90: 2x15 2. Single-leg RDL into hip gate: 2x10 3. Side lunge with iso hold: 2x12 4. Wall adductor opener: 2x1 min 5. Fire hydrant: 2x15

Gerry DeFilippo | Strength & Speed

112,675 views • 5 days ago