Vernon Griffith, CSCS

02/14/2026

HIP MOBILITY SESSION - Big focus on strength and exploring rotation from my 90/90 set ups. Starting with my hip flexor plank which is a staple with my guys and then adding some rotation which I got from who was exploring my hip flexor plank and came up with this and I must say, I love it. Then flipping 90 degrees and with less tension in the hips to explore rotation further with my Upright Kneeling Hip Circles and then going all in on the adductors with my 90/90 Copenhagen. If you are dealing with tight hips or need to strengthen them. This is for you!

02/13/2026

MOTION IS LOTION - Exploring some rotation and tension with some focused hip mobility work. Looking around 8 reps on each leg for 2 sets.
Heal Clicks staying tight and short levered exploring internal and external rotation of each hip.
Glute Mobilizations bringing in the core and hip extension with rotation keeping your chest square to the ground.
Figure 4 Contours extending the leg out using the ground as a constraint to contour around.
Adductor Rock Backs syncing up our breath exhaling into a deeper range of motion each rep.
Dynamic Groin Drifts changing angles each rep exploring the webbing of the groin.

02/11/2026

ISOMETRICS FOR HIP MOBILITY - The concept of the 90/90 is built around a shin box movement exploring rotation but that thought can be added in many loading strategies. Here are a couple favorites currently looking at strengthening the hips, improving hip mobility and being strong in big ranges of motion.
Hip Flexor Plank, think of this as the name suggests. We can add weight on the back and program for time or breaths under load here.
90/90 Copenhagen, short lever which I think allows us to focus more on the hips getting the lift while pulling the front leg up into flexion.
Single Leg Glute Bridge, holding the isometric while not allowing the pelvis to tilt laterally. Also emphasis on here getting the hip into extension without extending through the lower back.
FFE Split Squat, elevating the front leg to get a little deeper into hip flexion while holding the isometric. Big emphasis on staying in a posterior pelvic tilt throughout the hold.
Give these a try starting our holding each movement for 10 seconds each for 2-3 sets progressing to 30 seconds for each hold to improve hip mobility, get out of hip and back pain if mobility is a limitation and getting stronger in the hips.

02/09/2026

TIGHT UPPER BACK? LOAD THOSE SCAPS - If you ever got locked with a knot between the scaps and spine you know what I am talking about. Stretching may give relief but I love to throw in loaded scap movements with prep work to load those areas at length. MAKE SURE TO TAP IN WITH THAT LAST SLIDE FOR THE WHOLE VIDEO WITH COACHING CUES!
Needle Through-ish Band Loaded Rotation and pull through using the kettlebell as a fixed point, you can also go hand on the ground.
Split Stance Banded Rotations loading upper body rotation from a set up that doesn’t allow the lower body to get to involved.
Lying Scap Liftoff using a kettlebell, lighter here for sure. Make sure to keep your chest perpendicular to the ground and reach that top arm away challenging that tissue more.
Scap Shrugs trying to not let the traps take over the movement here. You can work a circular pattern as well.

02/05/2026

HIP AND LOWER BACK emphasis on our middle of the week mobility session. Goal is loading rotation and getting some length while still imprinting those patterns with strength.
Incline Bench Pigeon Rotations loading the hip to opposite shoulder feeding into the elevated leg hip.
QL Hip Drop getting some strength at length getting as deep and high as you can get working a full range of the movement.
Half Kneeling Lateral Tilts loading lateral flexion and extension further staying upright trying to not let the hips sway excessively.
Suitcase Carries going heavier and now just trying to maintain a rigid torso fighting rotation or tilt with the impulse of every step.

01/30/2026

NEW EPISODE on the Project with ! Comment: SPEED and I’ll send you a link!
We tackle everything from Hip Mobility and how he trains it athletically for sprinters to Acceleration Mechanics and Coaching Cues to his specialty of Change of Direction and Agility Training. This is a must watch!

01/28/2026

HIP MOBILITY - I have had so many people do the hip flexor plank lately and tag me in it which is so awesome to see people doing them. Once I’m getting up into the 30 seconds of a reunion each leg I will start to add external weight no different than regular plank. Give this loaded variation a try if you haven’t yet. Keep Exploring those hips!

01/27/2026

HIP MOBILITY - Exploring some unilateral shapes and a wide groin set up. A landmine is a great tool to provide some stability while still giving you the ability to load up movements pretty easily. Bonus points for being able to push in the frontal plane some getting on the inside edge of the foot.
Loving these new Motus Strength 2 from so far. More pliability and comfort than the first version in my opinion. I think they nailed the design here with these. Definitely check them out and use the code: VERNON15 if you decide to get yourself a pair.

01/27/2026

01/24/2026

HIP MOBILITY - One of the most under addressed areas surrounding the pelvis is the adductors. Great opportunity to improve your lower body training and durability of the groin is dedicating a couple minutes with prep work, after a lower body day or even during rest periods to strengthen this area. Make sure to not just be pigeonholed into isometrics which I think is pretty common with the adductors but add movement, load length, and add velocity.