Vernon Griffith, CSCS

Vernon Griffith, CSCS Mobility and Performance Training from a decade of working with the worlds most elite athletes.
(16)

04/24/2026

HIP MOBILITY - Hip flexors are a huge focus for me with clients and these are some of favorite ways of building that pillar position and reinforcing it with movement and isometrics. Yes this is stopping the length with the knee at the plum line of the hip. I will also progress these movements getting back more into hip extension but remember the hip extends normally to 10-30 degree. Past that is involving the low back. All of this has context and nuance!
GHD Hip Flexor Fall Back getting some length and involving the pelvis to stay square and not tilt.
Hip Flexor Fall Back with a bent knee similar to the previous just a little more rigid and following a slower tempo.
GHD Isometric Hold reinforcing that pillar position building cues around that ISO hold.
Hip Flexor Bridge once again from a shorter level reinforcing that shape.

04/21/2026

HAMSTRINGS AND HIPS - Stoked to get back into some more athletic movements in the Performance Program. Athletic Lower body, aesthetic upper body is a fun way to train and program for.
Single Leg Hinge Kettlebell Swings loading that single leg hinge dynamically explosively getting out of the hamstrings finishing tall driving into hip flexion being smooth throughout the movement.
Single Leg Hinge Rows with more of an emphasis on strength using a horizontal row to create slight impulses each rep on the hips holding that isometric from the hinge.
Knee Flexion Tension exploring posterior tension pinning the knee of the chest creating length and pulling the toe to the shin.
Banded Hamstrings driving the non working leg in the ground loading hamstring length with the band.
kettlebelltraining strengthandconditioning

04/19/2026

MOTION IS LOTION - Making some time this morning to move around on the ground some and reset. Rotation and tension being used as a guide to explore hip mobility, the groin and hamstrings.
Heel Clicks for 10 reps on each leg.
Figure 4 Contours for 8 reps each leg.
Leg Pinned ISO Deadbug for 8 each leg.
Glute Mobilizations for 8 reps each leg.
Hamstring to Ankle Rock for 10 reps on each leg.
Dynamic Groin Drift changing angles each rep for 8 reps on each leg.
Ran through this series twice and got the heart rate up a little after this. Give this series a try to work on your hip mobility.

04/17/2026

FULL BODY MOVEMENT SESSION with NFL Tight End . Goal of the session was fluid movement, exploring rotation and loading at length.
Hip Flips working across the floor laterally getting the hips and shoulder moving in different directions with the touch point of the ground.
Pencil Roll to No Hands Get Ups letting the body organize naturally with a couple constraints to problem solve through.
Crawl to Crab with Reach once again stressing the hips, spine and shoulders rotationally but using more of a close chain focus and driving the hips up into extension.
Kick Throughs getting the hand behind us some challenging the shoulder in a more precarious position.
Rotating Reach with a Pike placing a different stress on the scaps moving around the ribs with a similar close chan focus on the shoulder.
QL Hip Drops getting some length out of the lower back strengthening that area through a full range.

04/13/2026

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.

04/10/2026

MOBILITY - Exploring some close chain set ups to challenge the shoulders involving rotation with the spine and hips. The more I train athletes the more i realize how valuable the ground is and input into the body to develop strength and resiliency with the shoulders and hips.
- Crawl to Crab with a Reach - 6 in each direction
- Crawl to Tabletop - 4 in each direction
- Rotating Pike to Single Arm Reach - 8 on each arm
- Crawl to Kick Through - 6 in each direction
Run through these four for 1-2 sets. Move with intent being slow, smooth and fluid.

04/07/2026

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.
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.
Hip Flexor Bridge, think of this as the name suggests. We can add weight on the back and program for time or breaths under load here.
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.

04/03/2026

EVERYTHING PLYOMETRICS - On today’s episode of the Project I have . He takes me through his progressions with PLYOMETRICS creating shapes and building with amplitude. He coaches me through hops, bounds, using pre-plyometrics for rehab and beginners and one of my favorite topics, DEEP TIER concepts. This might be the best episode yet and this is absolutely a must listen. 90 minutes of coaching, context and golden nuggets!

04/02/2026

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.
First circuit is a Dumbbell Dig and Chop, Kettlebell Plank Saw and Half Kneeling Lateral Tilts. Three sets for 8 reps on each side.
Second superset was a Drop Step Cable Rotation and a Rapid Breaking Paloff Stick. 6 reps on each side for 3 sets.
Stoked to revisit these movements in this next block in the Program.
If you are looking to add more variety to your core training and improve core strength give these variations a try during your next workout!

03/26/2026

FULL HIP MOBILITY SESSION - Hip mobility session focusing on creating tension and working through a full range of motion. Here is what we did:
Banded Hip Distractions easing in and out of tension pushing the hips through into extension.
Hip Flexor Planks holding each leg for 20 seconds.
Hip Flexor Loaded Arc Reach for 8 reps on each leg.
Single leg hinge to single leg squat for 6 reps on each leg.
Lateral squats for 8 reps on each leg.
We hit did two sets of each movement pairing the first couple and the last couple.

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332 Burnett Ave. S.
Renton, WA
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