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.
(15)

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.

03/22/2026

MOTION IS LOTION - Some morning movement exploring tension and rotation in the hips and the spine.
Seated Hip Pry seated from a bench diving deep into internal rotation and then prying open as far as I can.
Single Leg Hinge to Hip Flexor Reach sliding back into the hinge and then reaching deep in the hips from an elevated surface.
T-Spine Rotations from an Elevated Plank rotating up to the ceiling with a slight sync of anti rotation between elbow support to rotation.
Hamstring to Hip Flexor from an elevated surface going for a deep range of motion and hamstring to calf.
Run through each for 6-8 reps for 2 sets and see how you feel. Keep Exploring.

03/18/2026

HIP MOBILITY - I post a lot about isolating mobility training to improve and restore a range of motion but I think it is also important to zoom out and look at the involvement with surrounding tissues. Here are three sets ups from a posterior bridge involving the pelvis and ant-rotation.
Upper Body Banded Posterior Bridge March bringing upper body tension into a hip flexion extension pattern while challenging the pelvis to stay square to the ceiling and not rotate.
Posterior Bridge Leg Whips adding some velocity to the hip flexors and extensors while also adding more of a demand on the pelvis to not rotate.
Posterior Bridge with Lateral Leg Whips adding more of a rotational pull on the hips to have to stabilize while also training the adductors dropping the leg away.
These will definitely making an appearance soon in programming as I continue to explore the set ups. Make sure to give these a try in the meantime.

03/16/2026

HIP MOBILITY - Some exercises we used recently loading some shapes and patterns to improve hip mobility and strengthen the hips.
Banded Hip Flexor with Goblet Squat, I like that lateral shifts each rep dropping into a deep squat driving tall loading hip flexion with the band.
Landmine Lateral Split Squat ISOs, loading the hips with a Zercher hold having some lean staying on the inside edge of the foot.
Plate Kang Squats, loading the hips through a hinge and squat bilaterally. Thinking of this as greasing the groove.
Heel Elevated Goblet Squats loading the bilateral pattern further with the core tension of holding the kettlebell in the goblet position for the core and as a counter balance.

Address

332 Burnett Ave. S.
Renton, WA
98057

Website

http://performanceexplored.com/

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