THE WHAT:
A simple context for increasing intensity in the ‘middle-splits’ hold. Other than a weight held in the hand, all supporting information regarding the ‘What’ of middle-splits follows the same as for the bodyweight ‘Middle-splits’ context, found in the resource ‘Basic '("Northern") Horse-...

THE WHAT:
The 'Jefferson Curl' is both a fundamental small and large-frame mobility development tool, and is generally considered an absolute staple for anyone who is concerned with developing their front-folding range; whether to simply touch the toes or toward advancing mobility to facilitate a...

THE WHAT & WHY:
A ‘horse-stance’ variation in which the feet are actively EXTERNALLY rotated (i.e. pointing outward, away from the body), and with it a concentrated effort for ER to maintain the knees in alignment with hips.

This effort directs load away from the glutes and hamstrings (where is ...

THE WHAT:
Various contexts for developing your range in the 'pancake' position, when restriction in range requires you to use elevation. For optimal loading (whether just with bodyweight or an external load) in the ‘Pancake’ form, the shoulders must ideally be able to be positioned FORWARD of the...

THE WHAT:
Two variations for the fundamental 'Romanian-deadlift' which allow greater expression of range in the loaded "hinge" pattern. In practicing this context, then, perspective shifts from maximal strength-development to that of a "loaded-stretch".

This means that, whilst the weight should ...

THE WHAT & HOW:
A fundamental & easily accessible context for development of the 'open-shoulder' position (facilitating overhead arm-flexion range) in a loaded, isometric context. As part of its form & execution, the 'hollow-body' position is also drilled & conditioned in a prone position, resist...

'OPEN-SHOULDER' POSITION vs. 'SHOULDER-MOBILITY':

A loaded open-chain tool for developing mobility in the thoracic spine & 'open-shoulder' position. One thing which should be understood from the outset is that 'open-shoulder' refers a FORM (or, rather, and ANGLE under the armpit between your tor...

THE WHAT & HOW:
A static frame for experiencing, and accustoming to, prolonged stress, both physical & psychological, in the ACTIVE squat position (i.e. bottom position of back squat). Choose a weight that allows you to maintain your form throughout - do NOT let your form & structure deteriorate....

THE WHAT:
A loaded mobility context focused on developing front-folding range in both 'pike' and 'squat' forms. Whilst the loaded 'pike' phase of the movement emphasises range-development of the posterior chain (namely range of posterior-legs & lumbar-flexion), the 'squat' phase loads external HI...

THE WHAT & WHY:
A simple loaded front-folding context which comes into its own when the variation holding the bar UNDER the step is available. When you find yourself on the "edge" of this range, the bar can then be used to "block" against the underside of the step and to pull against into even de...

THE WHAT:
A unilaterally-loaded context for when hard-gaining restrictions require an added stimulus for development. What is uniquely effective about this variation is the ANGLE and POSITION of loading - with the foot of the "working" leg elevated to an angle of 45° and the hip-angle working bet...

THE WHAT:
A loaded context for developing hamstring range through unilateral emphasis in the hinging, 'good-morning' form. It complements mobility-development for general front-folding, locating & managing potential range-indecencies between sides, in a controlled context making use of a slower e...

THE WHAT:
The ‘butterfly’ form represents the available range of passive leg abduction when seated on the floor with the soles of the feet together. It is considered more of an “isolated” stretch in that knee-flexion removes any limitations of the posterior legs, such as experience in a seated st...

THE WHAT & WHY:
The ‘pancake’ form is an expression of a combination between ranges of leg-abduction, front-folding, and external hip rotation. Essentially, development of the ‘pancake’ increases the ability to forward-FOLD the body in a straddle position, bringing the upper-body closer toward th...

THE WHAT & WHY:
The ‘pancake’ form is an expression of a combination between ranges of leg-abduction, front-folding, and external hip rotation. Essentially, development of the ‘pancake’ increases the ability to forward-FOLD the body in a straddle position, bringing the upper-body closer toward th...

THE WHAT:
The 'split-squat' is a fundamental strength & loaded-mobility development drill which should NOT be confused for a traditional 'lunge'. The main differences are that the split-squat maintains a fermur-to-femur sagittal line, meaning that stance has the back & front foot on the SAME forw...

THE WHAT:
Two basic tools for developing the range of your front-splits (i.e. leg-abduction in sagittal plane) with the use of loaded assistance. The difference between the two is that while both variations require INSTRINSIC effort to stabilise yourself (i.e. there is an aspect of balance whilst...