Stability WOD: Part 1 of 7 the Active Straight Leg Raise

Three years ago I made a comment to someone about creating the "Stability WOD" series and
now and I've finally gone and done it.
On my teaching travels the past few years, I've found that there are a lot of trainers on the
mobility bandwagon who are uncertain of what to do next. How do I integrate the new ranges of
motion I've gained from X mobility drill into my training so that the brain keeps it?
"If you don't use it, you lose it.”
Attendees of our Certified Functional Strength Coach course regularly mention that something
clicks for them when we explain the thought process behind a leg lower being a single leg
deadlift on your back or how a lying hip flexion drill funnels itself into a sled march. People begin
to see the "why" and the "how" come together.
I don't believe it's as easy as mobilizing your hip, then squatting 4 wheels. I don't believe it's as
simple as rolling and stretching your hamstring then deadlifting heavy. I LOVE both of those
exercises, but I like them to be progressed in a manner that motor learning can occur.
So what is a "stability" drill? Is it: Motor learning? Patterning? Movement? Corrective? Lifting
heavy with good form? Yes. Yes. Yes. Yes. and Yes.
As you can see below there is a logical progression going from the ground, to standing, to
locomotion. There are 100's of other progressions & regressions you could fit in here but for
simplicity's sake I've picked 5 to show you for each movement pattern...
 1. Supported & Unsupported Leg Lower - This drill demonstrate for us your ability to
separate your hips. The ground is giving you a core. We want to try and get the static
leg perpendicular to the ground.

2. Inchworms - You have four points of stability here so now you must resist gravity from
dropping you into extension. Watching clients inchworm is a great tell on what their
ASLR screen may look like and whether they can touch their toes or not. Remember if
you can't toe your toes don't kettlebell swing or deadlift heavy yet. Read this article to
find out why. I also like inchworms as a push up corrective : )

3. Box Supported Single Leg Deadlift - Two points of stability here. This is my favorite
regression for someone who can't keep their hips square during a single leg deadlift.

4. Single Leg Deadlift w/ 1 KB - It's a leg lower standing up! If you can't do a leg lower
properly on the ground you probably won't be able to do this version yet.

5. Straight leg walk to skip - Is a dynamic/moving leg lower & single leg deadlift.

Stability WOD: Part 2 of 7 Shoulder Mobility & Pressing

Three years ago I made a comment to someone about creating the "Stability WOD" series and
now and I've finally gone and done it.

On my teaching travels the past few years, I've found that there are a lot of trainers on the
mobility bandwagon who are uncertain of what to do next. How do I integrate the new ranges of
motion I've gained from X mobility drill into my training so that the brain keeps it?
"If you don't use it, you lose it.”
Attendees of our Certified Functional Strength Coach course regularly mention that something
clicks for them when we explain the thought process behind a leg lower being a single leg
deadlift on your back or how a lying hip flexion drill funnels itself into a sled march. People begin
to see the "why" and the "how" come together.
I don't believe it's as easy as mobilizing your hip, then squatting 4 wheels. I don't believe it's as
simple as rolling and stretching your hamstring then deadlifting heavy. I LOVE both of those
exercises, but I like them to be progressed in a manner that motor learning can occur.
So what is a "stability" drill? Is it: Motor learning? Patterning? Movement? Corrective? Lifting
heavy with good form? Yes. Yes. Yes. Yes. and Yes.
As you can see below there is a logical progression going from the ground, to standing, to
locomotion. There are 100's of other progressions & regressions you could fit in here but for
simplicity's sake I've picked 5 to show you for each movement pattern...

1. Floor Slide - Can you get full shoulder flexion (elbow to ear)
while keeping a neutral spine? Do you compensate by using
your low back instead of thoracic extension & glenohumeral
 external rotation? If you can't get into this position on the
ground how can you back squat without using your low back?

2. Wall Slide - In a seated position, you no longer have the help

of gravity assisting the sliding of your hands. Gravity is now
resistance.

3. Half Kneeling KB Press - The half kneeling position limits the

use of the low back & I prefer pressing one arm at a time as it
allows the head/neck/clavicle to get out of the way. PS your
shoulders love to rotate so we begin neutral and finish palms
facing forward.

4. Standing 1 Arm KB Press - Now standing, there are a lot

more moving parts in play, therefore a lot more to stabilize as
you press overhead.

5. DB/KB Snatch - is a one arm dynamic floor slide or press!

Can't do it on the ground? Can't don't it half kneeling? You
probably can't do it at high speeds yet.

Stability WOD: Part 3 of 7

Rotary Stability
Three years ago I made a comment to
someone about creating the "Stability WOD"
series and now and I've finally gone and done it.
On my teaching travels the past few years, I've found that there are
a lot of trainers on the mobility bandwagon who are uncertain of
what to do next. How do I integrate the new ranges of motion I've
gained from X mobility drill into my training so that the brain keeps
it?
"If you don't use it, you lose it.”
Attendees of our Certified Functional Strength Coach course
regularly mention that something clicks for them when we explain
the thought process behind a leg lower being a single leg deadlift on
your back or how a lying hip flexion drill funnels itself into a sled
march. People begin to see the "why" and the "how" come together.
I don't believe it's as easy as mobilizing your hip, then squatting 4
wheels. I don't believe it's as simple as rolling and stretching your
hamstring then deadlifting heavy. I LOVE both of those exercises,
but I like them to be progressed in a manner that motor learning can
occur.
So what is a "stability" drill? Is it: Motor learning? Patterning?
Movement? Corrective? Lifting heavy with good form? Yes. Yes.
Yes. Yes. and Yes.
As you can see below there is a logical progression going from
the ground, to standing, to locomotion. There are 100's of other
progressions & regressions you could fit in here but for
simplicity's sake I've picked 5 to show you for each movement
pattern...

1. Dead Bug w/ a Foam Block - There are lots of

versions of the "dead bug". I like this version because
you can worth both an ipsilateral & contra-lateral
pattern. A dead bug is a bird dog & crawling on your back.
 2. Quadruped Hip Extension on Elbows - If you want an ass,
don't be an ass & use your low back when doing this exercise
or bird dogs. People like to substitute glute function with
lumbar extension. This isn't Jane Fonda, it's life training. Learn
to use your glutes.

3. Bird Dogs - Are a great way for clients to conceptualize using

the opposite hand & foot before moving to crawling. A bird dog
is a bear crawl in place.

4. Bear Crawl - You're a moving table top. Channel your inner

"sneaky bear". It's not a race to the finish.

5. Standing Cross Crawl, Marching & Skipping - are a

standing bear crawl & dynamic bird dog. Working the body's
slings by moving opposite hand and foot is candy for your
brain.

Stability WOD: Part 4 of 7 The Push Up

Three years ago I made a comment to someone about creating the
"Stability WOD" series and now and I've finally gone and done it.
On my teaching travels the past few years, I've found that there are
a lot of trainers on the mobility bandwagon who are uncertain of
what to do next. How do I integrate the new ranges of motion I've
gained from X mobility drill into my training so that the brain keeps
it?
"If you don't use it, you lose it.”
Attendees of our Certified Functional Strength Coach course
regularly mention that something clicks for them when we explain
the thought process behind a leg lower being a single leg deadlift on
your back or how a lying hip flexion drill funnels itself into a sled
march. People begin to see the "why" and the "how" come together.
I don't believe it's as easy as mobilizing your hip, then squatting 4
wheels. I don't believe it's as simple as rolling and stretching your
hamstring then deadlifting heavy. I LOVE both of those exercises,
but I like them to be progressed in a manner that motor learning can
occur.
So what is a "stability" drill? Is it: Motor learning? Patterning?
Movement? Corrective? Lifting heavy with good form? Yes. Yes.
Yes. Yes. and Yes.
As you can see below there is a logical progression going from
the ground, to standing, to locomotion. There are 100's of other
progressions & regressions you could fit in here but for
simplicity's sake I've picked 5 to show you for each movement
pattern...

1. Push Up Plank Hold - Not sexy, but vital. Can't hold a solid
push up position at the top or bottom? You're probably not
going to maintain core control when moving.

2. Hands Elevated Push Up - I use the barbell in a rack more

than a bench or a box as it allows for better alignment of the
wrist & shoulders and you can adjust the pegs down to
progress the exercise. Dust off the Smith machine it's finally
useful for something!

3. Bottoms Up Push Ups - I have clients do 1 or 2 perfect reps

between every set of every exercise to accumulate as many
perfect push ups as possible during a workout as opposed to
doing 3 X 10 shitty grind it out reps. I also program chin ups
this way for beginners.
 4. Horizontal Pressing w/External Load - Our standard is 3
sets of 10 perfect push-ups then you get to move on to heavy
horizontal pressing progressions (AKA bench press
variations).

5. Medicine Ball Chest Pass - We start tall kneeling, then move

to standing, then to stepping. A chest pass is a dynamic push-
up. Medicine ball throwing in jumping for your arms.

Stability WOD: Part 5 of 7 The Hurdle

Step
Three years ago I made a comment to someone about creating the
"Stability WOD" series and now and I've finally gone and done it.
On my teaching travels the past few years, I've found that there are
a lot of trainers on the mobility bandwagon who are uncertain of
what to do next. How do I integrate the new ranges of motion I've
gained from X mobility drill into my training so that the brain keeps
it?
"If you don't use it, you lose it.”
Attendees of our Certified Functional Strength Coach course
regularly mention that something clicks for them when we explain
the thought process behind a leg lower being a single leg deadlift on
your back or how a lying hip flexion drill funnels itself into a sled
march. People begin to see the "why" and the "how" come together.
I don't believe it's as easy as mobilizing your hip, then squatting 4
wheels. I don't believe it's as simple as rolling and stretching your
hamstring then deadlifting heavy. I LOVE both of those exercises,
but I like them to be progressed in a manner that motor learning can
occur.
So what is a "stability" drill? Is it: Motor learning? Patterning?
Movement? Corrective? Lifting heavy with good form? Yes. Yes.
Yes. Yes. and Yes.
As you can see below there is a logical progression going from
the ground, to standing, to locomotion. There are 100's of other
progressions & regressions you could fit in here but for
simplicity's sake I've picked 5 to show you for each movement
pattern...

1. Lying hip flexion - I would go as far to say as this is my

favorite "core" exercise. If you shake while you're doing it
that's your brain learning & you would probably benefit from
doing it more often. Like, a lot more.

2. Push Up Hip Flexion - is the lying hip flexion drill above in a

push-up position. The key is to go slow & to drive your big toe
into the slider to get the deep front line to kick in.

3. Wall Drills - are the push-up hip flexion drill above w/ dynamic
hip separation.

4. Sled Push - a moving wall drill with adjustable external

resistance. My favorite conditioning tool.

5. Farmer Carry High Knee Walks - a standing version of the

lying hip flexion drill that challenges the frontal & traverse
planes. Great for runners, or people who walk... So
everyone : )
Stability WOD: Part 6 of 7 The Inline
Lunge
Three years ago I made a comment to someone about creating the
"Stability WOD" series and now and I've finally gone and done it.
On my teaching travels the past few years, I've found that there are
a lot of trainers on the mobility bandwagon who are uncertain of
what to do next. How do I integrate the new ranges of motion I've
gained from X mobility drill into my training so that the brain keeps
it?
"If you don't use it, you lose it.”
Attendees of our Certified Functional Strength Coach course
regularly mention that something clicks for them when we explain
the thought process behind a leg lower being a single leg deadlift on
your back or how a lying hip flexion drill funnels itself into a sled
march. People begin to see the "why" and the "how" come together.
I don't believe it's as easy as mobilizing your hip, then squatting 4
wheels. I don't believe it's as simple as rolling and stretching your
hamstring then deadlifting heavy. I LOVE both of those exercises,
but I like them to be progressed in a manner that motor learning can
occur.
So what is a "stability" drill? Is it: Motor learning? Patterning?
Movement? Corrective? Lifting heavy with good form? Yes. Yes.
Yes. Yes. and Yes.
As you can see below there is a logical progression going from
the ground, to standing, to locomotion. There are 100's of other
progressions & regressions you could fit in here but for
simplicity's sake I've picked 5 to show you for each movement
pattern...
1. Single Leg Hip lift - We use the tennis ball to get active hip
flexion on the opposite side thus locking down the lumbar
spine so you can't use your back as your glute. Oh and toe up
so that you can't use your calf as your glute.
2. Half Kneeling KB Chop/Lift - the half kneeling position is an
upright single leg hip lift. The chop & lift adds a reaching
component that the brain & nervous system crave.
3. Goblet Split Squat - now we're turning that half kneeling
position and turning it into a resistance exercise.
4. Two KB/DB Walking Lunge - walking lunges are far along in
the progression because now you've added a decelerative &
accelerative component to the exercise.
5. Single Leg Hop - the landing position for a single leg hop is a
single leg hip lift standing up. Can't single leg hip lift with a
glute that fires up on the ground? It will probably be difficult to
accept the ground well when landing from a hop. Protect your
knees by mastering your progressions before getting to this
one.

6. Stability WOD: Part 7 of 7 The

Squat
7. Three years ago I made a comment to someone about
creating the "Stability WOD" series and now and I've finally
gone and done it.
8. On my teaching travels the past few years, I've found that
there are a lot of trainers on the mobility bandwagon who are
uncertain of what to do next. How do I integrate the new
ranges of motion I've gained from X mobility drill into my
training so that the brain keeps it?
9. "If you don't use it, you lose it.”
10. Attendees of our Certified Functional Strength
Coach course regularly mention that something clicks for them
when we explain the thought process behind a leg lower being
a single leg deadlift on your back or how a lying hip flexion drill
funnels itself into a sled march. People begin to see the "why"
and the "how" come together.
11. I don't believe it's as easy as mobilizing your hip, then
squatting 4 wheels. I don't believe it's as simple as rolling and
stretching your hamstring then deadlifting heavy. I LOVE both
of those exercises, but I like them to be progressed in a
manner that motor learning can occur.
12. So what is a "stability" drill? Is it: Motor learning?
Patterning? Movement? Corrective? Lifting heavy with good
form? Yes. Yes. Yes. Yes. and Yes.
13. As you can see below there is a logical progression
going from the ground, to standing, to locomotion. There are
100's of other progressions & regressions you could fit in here
but for simplicity's sake I've picked 5 to show you for each
movement pattern...

1. 90/90 Breathing - is a perfect squat on your back. By using

the hamstrings, adductors and breath we can approximate the
rib cage & pelvis putting us in a better position to squat when
we're standing. @posturalrestorationinst@mjmatc
2. Quadruped Hip Rocking - is a staple of
the @original_strength workshop. The hip rock is a goblet
squat on all 4's. Push with your palms to drive our hips back.
 Keep your spine flat and your heels out as if you were
squatting with straight feet.
3. Supported/Assisted Squat - looks a lot like hip rocking
standing up. I love this rack "walk down" drill but a band or
TRX work just fine for assisting the pattern.
4. Double KB Goblet Squat - Loading the pattern like so allows
us to put fitness on top of function, as long as you're following
your progressions.
5. Jump Squats - Being in a better position, having the moving
parts to nail a squat, and getting STRONG, will allow you to
access both the horsepower & breaks to bilaterally jump with
good form for height.

Multi-Directional Speed- If You Can Only

See These 3-Things
I think we all have strengths and limitations that define our
perspective in speed development.
The strength coach that comes primarily from the weight-room
might look at strength being the primary determinant of speed.
The sports scientist might frame speed in terms of ground reaction
time.
The track coach sees stride length and stride frequency…
I consider myself very lucky in that I developed a wholistic
view of speed.
When I started to learn about multi-directional speed there really
wasn't much on this topic from a research standpoint. I was also lucky
to not live in a Youtube era where I might have been swayed by the
thousands of videos with a “wow-factor” drill focus.
You might be asking yourself why I considered myself lucky for not
having research and quick youtube access to multi-directional speed
material. I can tell you I am glad I have plenty of access now, but I
developed a very important skill by not having access to much
information when I was learning.
My influence of how athletic speed occurs was developed by
watching.
I had no other choice. I would watch athletes on old film back in the
80's, live during practices, and in real time during sports. I know what
I saw, I just didn't know what I was “seeing”. What I mean by this is
athletes were covering distance and getting from one place to
another, and even though some used their limbs differently than
others they still had similar characteristics.
By not having quick Youtube access and lack of literature on multi-
directional speed I developed a coaches-eye by witnessing thousands
of reps over and over. My ability to see also became my ability to
understand over time as I studied more about the science what might
be lacking in some athletes movement efficiency.
I was able to categorize movement into three areas allowing
me to quickly assess potential limitations in an athlete's
movement.

1. Biomechanics- If I noticed the athletes was not very efficient

and it was due to position of limbs and postures of upper and
lower body, I identified it as a mechanical issue.
2. Strength/Power- Many times athletes are unable to hit
positions and postures simply because they lack strength. Or, I
notice they are unable to project their body forward explosively
due to low levels of power.
3. Motor Learning- Often I see an athletes understand what to
do, but just not able to coordinate the pattern well initially, but
each rep seems to be getting closer to the efficient skill. This, I
know to be a motor learning issue and they simply need more
reps.

When you can quickly identify one or more of these issues in

your athletes it lets you have an idea of the potential next
steps for that athlete. Sometimes, in the case of motor learning, it
is a matter of getting out of the way and letting them gain more
experience. Other times it is about giving them more horsepower to
be able to move their body easier. Or, simply working on changing
how they hold their body and limbs as they move through space.
In some cases, all three categories need help. This is what we
get paid the big bucks for- assess, address, implement, and feedback.
We have to understand, although multi-directional speed is a natural
occurring series of skills born out of task completion through
competition, athletes can lack biomechanics to move efficiently,
strength to apply appropriate force, or motor learning to have
accurate skill patterning.
If you are a young coach just starting out and want to understand how
to help athletes move better, become effective at identifying these
three areas of movement.