Vernon Griffith, CSCS

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Renton, WA
Vernon Griffith, CSCS

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

03/12/2026

KNEE HEALTH - Emphasis on the knee and surrounding tissues with some movement prep, loading and isometrics for building up the tissue around the knee joint.
Banded Pull Ins from a split squat trying to stay low pushing through the fore foot and letting the knee drift past the toe.
Single Leg Isometrics lifting the heal pushing the knee past the toe.
Deep Tier Isometrics elevating the front foot.
Split Squats elevating the front heal getting a more vertical shin angle.

03/09/2026

HIP MOBILITY SESSION - Had in town and he was expressing the need for some attention on the hips and lower back with as much traveling as he has been doing so this is some of what we did.
Banded Distractions to reinforce som shapes and positions and to also drive home cues that I think are very important before we load them. Holds were for 10 seconds each and we did 2-3 depending on how he felt with the tension.
Then went to loading through a full range of motion with some Supine Kettlebell Arcs reaching away building that tension from the hip flexors through a full range of motion without letting the lumbar spine go into extension followed by Hip Flexor Rock Backs loading that area further.
If you are dealing with tight hips or looking to strengthen your hip flexors give these a try!

03/04/2026

HIP MOBILITY - The adductors are one of the more overlooked areas regarding hip mobility but with the impact the adductors can have on hip mobility they should definitely be prioritized locally and globally with bigger movements. Here are my 8 Copenhagen variations I have used recently to really focus on that area and improve hip mobility.

03/02/2026

HIP MOBILITY - Strength at length is key so a couple strategies I recently used on a hip focused session on getting length in the hip flexors while still loading them in different shapes.
Supine Hip Reaches using a kettlebell on the foot. Key here is staying in a posterior pelvic tilt which I biased some with the right leg pinned and reaching out and away in an arc pattern.
Seated Hip Flexor Drives or whatever calls them as he showed me this recently on the Project and I love them for the hips.
Hip Flexor Fall Backs with a little tempo on them as we start to speed things up getting into the deep plyos next.
Deep Tier Split Squats from bouncing in the basement keeping tension on the hips to maintain the pelvis position under each impulse.

02/26/2026

MOTION IS LOTION - Quick hip mobility session to explore rotation, explore tension and build some strength in the hips and groin. Go for 8 reps of each movement for 2-3 sets.
- Heel Clicks isolating rotation on leg.
- Figure 4 Contours extending that leg out exploring rotation with the ground as a constraint.
- Glute Mobilizations adding hip extension in the mix with rotation.
- Adductor Rock Backs exhaling deep back into the hips
- Dynamic Groin Drift changing the angles each rep.
If you are looking to improve hip mobility, loosen up some “tight” hips if you are feeling stiff or just look to add to your warmup give these a try.

02/19/2026

SPINE AND SHOULDER PREP - Big full body press day so some emphasis on the spine mobility and shoulder mobility to prep those areas for success.
Starting out by loading rotation from a split stance set up using band resistance to load that top end of the movement further. Then going to a rotating pike with push up warming up the chest but then getting some good movement of the scaps around the rib cage from a single hand close chain position. Third video is using the floor as a constraint to contour above and around with a light load exploring rotation of the shoulder joint from an open chain set up and then finishing up with more close chain going with a pike push up without rotation once again getting good movement of the scaps around the rib cage.
Shoulder preparation should always start with the spine!

02/17/2026

ARE YOUR HIPS TIGHT OR ARE THEY JUST WEAK? I have found it’s often the latter and I absolutely love this setup for the hips. Smooth cable loaded so the tension is consistent, reaching back into hip extension some, isometric on the hamstrings with a flexed knee. Just about of money with this one that walked me through on an episode of the Project! Make sure to check out the full video!

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.

Address

332 Burnett Ave. S.
Renton, WA
98057

Website

http://performanceexplored.com/

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