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“CENTRATION” = System Stability

1. CENTER. Centration is the ideal joint position of a joint system that helps us be stable and mobile to be powerful and safe.
2. WHOLE BODY. Appreciate there are 5 key joint systems that Always influence each other like a web. If one joint system loses centration it stresses out the other joint systems.
3. INJURIES = NON-CENTRED. Injuries occur when we lose stability in response to a load beyond our tissue tolerance.
4. ACTIVATION. Our Activation Cues help us to centrate key joint systems. They are powerful reminders that start all of our workouts.
5. PROFILE. We must develop our System Stability to handle the demands of sport by developing The Support Elements.

For all movements we maintain full body centration by maintaining Line Alignment

1. Straight Leg Line – Avoid Dynamic Valgus – “The Athletic Sin”
2. Level Pelvis Line – Avoid Dipping
3. Upright Zipper Line – Avoid Tilting
4. Parallel Spine Lines – Maintain Stability

Foundation Movements (Squats, Hinge, Push, Pull, and Rotation) are developed by developing The Support Elements:

1. Centration (System Stability) – 5 Key Joint Systems that are in ideal position
2. Multidimensional Range
3. End Range Strength –
4. Strength – that’s movement from one position to another position
5. Capacity – You have to be able to do it repeatedly.

Foundation Movements (Squats, Hinge, Push, Pull, and Rotation) are developed by developing The Support Elements:

1. Centration (System Stability) – 5 Key Joint Systems that are in ideal position
2. Multidimensional Range
3. End Range Strength –
4. Strength – that’s movement from one position to another position
5. Capacity – You have to be able to do it repeatedly.

Foundation Movements (Squats, Hinge, Push, Pull, and Rotation) are developed by developing The Support Elements:

1. Centration (System Stability) – 5 Key Joint Systems that are in ideal position
2. Multidimensional Range
3. End Range Strength –
4. Strength – that’s movement from one position to another position
5. Capacity – You have to be able to do it repeatedly.

Foundation Movements (Squats, Hinge, Push, Pull, and Rotation) are developed by developing The Support Elements:

1. Centration (System Stability) – 5 Key Joint Systems that are in ideal position
2. Multidimensional Range
3. End Range Strength –
4. Strength – that’s movement from one position to another position
5. Capacity – You have to be able to do it repeatedly.

Foundation Movements (Squats, Hinge, Push, Pull, and Rotation) are developed by developing The Support Elements:

1. Centration (System Stability) – 5 Key Joint Systems that are in ideal position
2. Multidimensional Range
3. End Range Strength –
4. Strength – that’s movement from one position to another position
5. Capacity – You have to be able to do it repeatedly.

Foundation Movements (Squats, Hinge, Push, Pull, and Rotation) are developed by developing The Support Elements:

1. Centration (System Stability) – 5 Key Joint Systems that are in ideal position
2. Multidimensional Range
3. End Range Strength –
4. Strength – that’s movement from one position to another position
5. Capacity – You have to be able to do it repeatedly.

Centration Activation 45 seconds work to 15 seconds rest x 2 sets (6 Minutes)

• Plank 1’
• Side Bridge 30s/s x2
• Plank 1’

Mobility 45s to 15s rest x 2 Sets (6 Minutes)

• Get Down Hamstring
• Get Down Adductor
• Get Down Pigeon

Squat Development 10 Reps x 2 Sets (6 – 8 Minutes)

• Goblet Squat
• Bus Driver Squat
• Cossack

Centration Activation 45 seconds work to 15 seconds rest x 2 sets (6 Minutes)

• TT Walk Out
• TT Adductor Control
• TT Straight Leg Raise

Mobility 45s to 15s rest x 2 Sets (6 Minutes)

• Get Down Calf (Downward Dog)
• ½ Kneeling Middle Split
• Extended Puppy Pose

Squat Development 10 Reps x 2 Sets (6 – 8 Minutes)

• Squat to Hinge (Prisoner)
• Front Squat to Press
• Cossack to Press

Centration Activation 45 seconds work to 15 seconds rest x 2 sets (6 Minutes)

• TT Walk Out
• TT Adductor Control
• TT Straight Leg Raise

Mobility 45s to 15s rest x 2 Sets (6 Minutes)

• Extended Puppy Pose + Shoulder Twist
• Wide Extended Puppy Pose
• Straight Leg Pigeon

Squat Development 10 Reps x 2 Sets (6 – 8 Minutes)

• Single Leg Squat Option – Decline or Concentric or Hover
• Horizontal Hop to Single Leg Squat
• Zig Zag Hop to Single Leg Squat

Centration Activation 45 seconds work to 15 seconds rest x 2 sets (6 Minutes)

• Bear Crawl Top Activation
• Bear Crawl Cross Activation
• Bear Crawl Cross Extension

Mobility 45s to 15s rest x 2 Sets (6 Minutes)

• Triangle Pose + Hinge
• Middle Split Hinge to Full Irradiation
• Triangle Pose to Airplane

Squat Development 10 Reps x 2 Sets (6 – 8 Minutes)

• Single Leg Squat Option – Decline or Concentric or Hover
• Horizontal Hop to Single Leg Squat
• Zig Zag Hop to Single Leg Squat

Centration Activation 45 seconds work to 15 seconds rest x 2 sets (6 Minutes)

• Bear Crawl Shoulder Touch
• Bear Crawl Starfish
• Bear Crawl Twister

Mobility 45s to 15s rest x 2 Sets (6 Minutes)

• Triangle Pose + Hinge Prisoner to Overhead
• Triangle Pose + Twister
• Standing Starfish Hinge to Full Irradiation

Squat Development 10 Reps x 2 Sets (6 – 8 Minutes)

• Squat to Hinge (Prisoner)
• Front Squat to Press
• Cossack to Press

Centration Activation 45 seconds work to 15 seconds rest x 2 sets (6 Minutes)

• TT Single Leg Hop to Straight
• TT Starfish Straight Leg Raise
• Side Bridge Hip Abductor Raise

Mobility 45s to 15s rest x 2 Sets (6 Minutes)

• Extended Puppy Pose + Shoulder Twist
• Wide Extended Puppy Pose
• Straight Leg Pigeon

Squat Development 10 Reps x 2 Sets (6 – 8 Minutes)

• Goblet Squat
• Bus Driver Squat
• Cossack

• Jump and Stick
• Drop and Stick (Two Feet)
• 180 Jump and Stick (Two Feet)
• Broad Jump and Stick (Two Feet)

• Drop to Split Stance
• Broad Jump and Single Leg Stick
• Lateral Hop and Stick
• Broad Hop and Stick
• Cross Over Hop and Stick

• Reactive Lateral Hop and Stick (CL)
• Single Leg Hop and Stick
• Step into Impulse and Single Leg Stick
• Triple Hop and Stick
• 180 Hop and Stick

• 1) Waiter’s Carry,
• 2) ISO ER Band Walkout (0,45,90,120),
• 3) D2 Extension,
• 4) Prone IYT

• 1) Arm Bar,
• 2) ISO Posterior Band Walkout,
• 3) ISO Walkout Arm 45,
• 4) Hinge Cuff Circuit IYT / BB

• 1) Wind Mill,
• 2)  Standing ER,
• 3) Plank to Push-up,
• 4) Squat to Overhead Press [Band]

• 1) Hang clean,
• 2) Front squat,
• 3) Push press

• 1) Bent Over Row,
• 2) Hang Clean,
• 3) Front Squat,
• 4) Push Press,
• 5) Back Squat,
• 6) Good Morning

• 1) Hang snatch,
• 2) OHS

• 1) Hang Snatch,
• 2) Overhead Squat,
• 3) Back Squat,
• 4) Good Morning,
• 5) Row,
• 6) Deadlift

• 1) Ankling,
• 2) Jog Impulse,
• 3) Impulse – Small,
• 4) Impulse – Large

• 1) Ankling,
• 2) Puddle Hops,
• 3) Jog Impulse – Mini,
• 4) Jog Impulse – Small,
• 5) Bound – Small

• 1) Waiter’s Carry,
• 2) ISO ER Band Walkout (0,45,90,120),
• 3) D2 Extension,
• 4) Prone IYT

• 1) Arm Bar,
• 2) ISO Posterior Band Walkout,
• 3) ISO Walkout Arm 45,
• 4) Hinge Cuff Circuit IYT / BB

• 1) Wind Mill,
• 2)  Standing ER,
• 3) Plank to Push-up,
• 4) Squat to Overhead Press [Band]

• 1) Waiter’s Carry,
• 2) ISO ER Band Walkout (0,45,90,120),
• 3) D2 Extension,
• 4) Prone IYT

• 1) Arm Bar,
• 2) ISO Posterior Band Walkout,
• 3) ISO Walkout Arm 45,
• 4) Hinge Cuff Circuit IYT / BB

• 1) Wind Mill,
• 2)  Standing ER,
• 3) Plank to Push-up,
• 4) Squat to Overhead Press [Band]

• 1) Reverse Lunge to Airplane,
• 2) Seated Middle Split,
• 3) Copenhagen Adductor Bridge,
• 4) Pigeon
• 5) Bear Crawl + Glut Activation,
• 6) 9090 to Bear Sit,
• 7) 9090 to Hamstring Stretch

• 1) Table-Top Walkout,
• 2) Seated Middle Split + See Saw Press,
• 3) 1/2 Middle Split Hinge to GH PAIL / RAIL,
• 4) Pigeon [Prisoner],
• 5) Pigeon to Straighten Leg,
• 6) 9090 to Straddle,
• 7) 9090 PAIL / RAIL

• 1) Table Top Star Walk Out,2
• 2) Seated Middle Split + Prisoner to Y,
• 3) Table Top + Adductor Control,
• 4) Pigeon [Overhead],
• 5) Side Bridge Abductor Raise,
• 6) 9090 to 9090 Kneeling,
• 7) 9090 Pulses