Vernon Griffith, CSCS

Vernon Griffith, CSCS Mobility and Performance Training from a decade of working with the worlds most elite athletes.
(17)

05/19/2026

MOVEMENT PREP - Some full body ground based movements getting the hips, spine and shoulders moving and exploring rotation.
Lunge Squat to Rotation, I really like these just getting everything moving. I almost look at this a worlds best stretch alternative.
Rotating Pike getting the scaps moving around the ribcage and the close chain shoulder rotation of the shoulder.
Shoulder Airplanes driving home the rotational stress in the shoulder and the connection from the scap back to the spine.
Kick Throughs pivoting on the shoulder again but with it more behind us and bringing the hips in to play.
Pike Push Up moving the scaps around more with some pushups involved.

05/14/2026

CORE TRAINING - Some of the direct core movements we did this week in the Performance Program. Deadlifts and Squat Variations are most of our bigger “core” builders but I always like to slide some direct movements addressing the small areas and isolating some muscle groups.
Back supported Hanging Leg Lifts
Half Kneeling Loaded Lateral Tilts
Dumbbell Suitcase Carries.
Deadstop Single Leg Deadlifts
QL Hip Drops

05/12/2026

T-SPINE MOBILITY - Exploring some shapes and set ups to challenge rotation of the spine and shoulders. The spine isnt fragile even though we often cue it down to staying rigid and neutral. Find time to explore all those nooks and crannies.
Wall Contours exploring rotation with flexion and extension, yes the forbidden fruit of movement that we are told to avoid but patterns we face in every day activities. Let’s lean into those shapes and build strength and durability there.
Half Kneeling Rotations with Shoulder Contour using the wall as a constraint to move around staying tight to the wall. I’m thinking chest to the wall, back to the wall with these.
Single Leg Hinge Rotations, I love this for integrating the hips in the mix sliding down that wall touching some IR as we rotate the T-Spine.
Half Kneeling T-Spine Rotations, maintain a posterior pelvic tilt, ribs over pelvis and rotate exhaling on the open.

05/07/2026

MOTION IS LOTION - Finding some time while traveling to get some movement in and touch the floor. The older I get the more I look at movement as part of my daily hygiene. My daily movement vitamin to stay moving and feeling good. Doesn’t have to be complicated but here is a quick routine you can knock out in less than 10 minutes.
Hip Pry to Lateral Stretch for 5 reps on each side.
Dynamic Groin Drift hitting 6 different angles on each leg.
Figure Four Contours hitting 8 reps on each side.
Heal Clicks hitting 8 reps on each side.
Shin Box Rotations six in each direction.
Adductor Rock Backs for 8 reps on each side.
Glute Mobilizations for 8 on each side.
Run through this series for 1-2 sets to work on your hip mobility, restore range of motion explore tension and tightness.

05/04/2026

HIP MOBILITY - STRENGTH AT LENGTH is named the game when it comes to the hips for me and something I am constantly working towards with athletes. Four that we worked through during a training session where we spent some time on improving hip mobility.
Hip Flexor Fall Backs
Hip Flexor Fall Ins
Seated Hip Flexor Drives
Banded Distraction Hip ISO Holds.

04/30/2026

KNEE HEALTH AND MORE - From a recent lift where there some primary focus on the knees but also contributing areas of the hips, ankles and feet.
Bodyweight Knee Extensions - I love these not only for the direct stress on the knee and surrounding tissues but for the toe extension and involving the pelvis and spine.
FFE Deep Tier Plyos - Being elastic with the lower leg managing the impulse of each bounce on the hips being stretched in flexion and extension.
Landmine Isometrics - Holding the split squat position hovering off the ground with the aim of staying in a posterior pelvic tilt as much as we can with the legs prying apart.
Single Leg Wall Holds - Holding an iso on the knee above 90 degrees.

What if it all works out. What if it goes better than you could have imagined. Been really trying lately to shift from c...
04/27/2026

What if it all works out. What if it goes better than you could have imagined. Been really trying lately to shift from constantly thinking the worst case scenario mindset to also considering the best case scenario as a possible outcome and enjoy the ride along the way. Great time with my guys on the road, the world just keeps getting smaller and I’m so thankful for the opportunities. Austin was awesome. Good vibes, great food and solid people. Stay weird Austin. I’ll be back.

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.

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332 Burnett Ave. S.
Renton, WA
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