Vernon Griffith @VernonGriffith4
Explorer - Father - Husband linktr.ee/vernongriffith Virginia Beach Joined July 2012-
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HIP MOBILITY - 4 movements we focused in on for the hips this week stressing rotation and using tension as a tool to challenge the hips 1 - Kneeling Hip Rotation 2- Hip Airplanes 3 - Figure Four Rotations 4 - Hip Hikes Aim for 5-8 reps of each for 1-2 sets once or twice a week
SHOULDER MOBILITY - Prep movements before an upper body press day starting with open chain movements transitioning to close chain and then getting dynamic involving the core 1. Y’s T’s and A’s 2. Shoulder Hovers 4. Pike to Rotational Reach 5. Power Push up to single arm stick
To all the coaches, I can’t express this enough….Negotiate, and play the long game. Stop chasing short money. Your value is a lot bigger than you think.
CORE TRAINING - A couple movements we touched on for our direct core rotation/anti-rotation work. Some look at core training as accessory but I feel it’s a priority. As important as our big lifts, maybe not, but definitely worth the effort of finding opportunities to include it.
FOUR MOVES for your HIP MOBILITY 1. Heel Clicks 2. Figure 4 Contours 3. Glute Mobilization 4. Adductor Rock Backs Aim for 5-8 reps of each movement for each leg for 1-2 sets. Can easily be implemented 1-3 times a week before or after a session.
SHOULDER PREP - We always start with the spine and work our way out, but for specific shoulder work here are a couple we have been exploring. 1. Banded Rotations with AD/ABduction from a 90. 2. Facepulls with external rotation. 3. Pike Push Ups 4. Waiters Bottoms Up Carries
STRENGTHEN YOUR FEET - Are you a runner or work with athletes? With the floating heel we have the opportunity to work in this nice layer loading the feet and strengthening them by floating the heel in movements that you are probably already doing. Keep Exploring.
HIP MOBILITY - Three movements I placed together before a heavier posterior chain day to prep the hips. - RNT Reverse Lunge to Hurdler - Supported Hip Airplanes - Hip Hikes Roughly 5-8 reps of each for 1-2 sets.
Do you train your ADDUCTORS? Stop overlooking this important muscle group as it plays a big role in your Hip Mobility!
T-SPINE MOBILITY - Three of my favorite set ups for exploring rotation of the spine and shoulders using the wall as a constraint to contour with. - Kneeling Wall Contours - Kneeling T-Spine to Shoulder Openers - Single Leg Hinge T-Spine Rotations
HIP MOBILITY - Four of staples for ground based movements stressing rotation of the hips. Intent is everything with these. Try to not compensate and isolate the rotation as much as you can. Keep exploring.
Less than 10 MINUTES for your hips and spine with these four movements. -Lateral Squat to T-Spine Flow -Wide Straddle T-Spine Rotation -Heel Clicks -Glute Mobilization Aim for 5-7 reps of each for 1-2 sets
HIP MOBILITY - Three movements I have been exploring lately loading the hips through different setups with different loading strategies.
National Signing Day. The time sure has been flying lately but we have been making sure to enjoy every moment of the trip. Proud of you kiddo.
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
T-SPINE MOBILITY - Some of my favorite set ups and shapes we have been exploring this week loading rotation of the spine through bands, body weight and cable weight. Keep Exploring
MORNING MOVEMENT - The longer I coach the more I peel back the thought to just keep moving. No matter the level you are at, find a way to start, something you like and stick with it. Four moves I do pretty consistently that always feel good for me. Motion is lotion
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Hip mobility issues? @VernonGriffith4 is the 🐐 ⬇️💪💪
HIP MOBILITY - 4 movements we focused in on for the hips this week stressing rotation and using tension as a tool to challenge the hips 1 - Kneeling Hip Rotation 2- Hip Airplanes 3 - Figure Four Rotations 4 - Hip Hikes Aim for 5-8 reps of each for 1-2 sets once or twice a week
Imagine spending the majority of your career obsessing over the General Adaptation Syndrome, and then never actually monitoring it. Don’t be that person. Get a force plate. Track heart rate. Use a questionnaire. Something. Anything. Science.
@VernonGriffith4 @GBRSGroup ALWAYS COMING THROUGH!
Today marks my last day working as a sport science data analyst within special operations - been an amazing three years - beyond excited to get rolling full time with @GPSDataViz #deoppressoliber
Elevate voices. Empower thoughts. Encourage ideas.
Excellent leg day! @GBRSGroup @VernonGriffith4
Need this
SHOULDER MOBILITY - Prep movements before an upper body press day starting with open chain movements transitioning to close chain and then getting dynamic involving the core 1. Y’s T’s and A’s 2. Shoulder Hovers 4. Pike to Rotational Reach 5. Power Push up to single arm stick
If you truly believe in yourself, product, and business, there’s no need for shortcuts.
To all the coaches, I can’t express this enough….Negotiate, and play the long game. Stop chasing short money. Your value is a lot bigger than you think.
@VernonGriffith4 Coach, I can’t begin to express how much we appreciate your resources @MLK_football! Our OL/DL guys especially use your instructional videos to independently work on hip/knee/ankle/core mobility at home in addition to what we do in practice. The gains speak for themselves.
The grass is greener where you water it… 💦💧🌱
@VernonGriffith4 A big fan of your work and congratulations on your daughter’s signing. A heck of an accomplishment and great milestone. Best of luck to you and your family. 💪
@VernonGriffith4 @AlexHormozi the folks capable of creating community have a lot of value
Starting the week off strong can significantly impact your overall fitness journey. By setting a positive and proactive tone for the week ahead, you can establish a consistent routine that supports your goals and keeps you motivated. Here are some fitness-related tips and…
FOUNDATION: STABILITY. MOBILITY. AGILITY.
CORE TRAINING - A couple movements we touched on for our direct core rotation/anti-rotation work. Some look at core training as accessory but I feel it’s a priority. As important as our big lifts, maybe not, but definitely worth the effort of finding opportunities to include it.
@VernonGriffith4 Good stuff! Y’all need to join GBRS PROGRAM.
NEVER SKIP ARM DAY! @GBRSGroup @VernonGriffith4
@VernonGriffith4 I bookmarked this. Thank you! I have on-and-off lower back issues, so I'm looking forward to implementing these movements.
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