Prone Pulls on Glute-Ham Raise

Prone Pulls on Glute-Ham Raise

Hinge
Mastery
Level: 12
Target Action: Dynamic
Upper Body
Kit: GHR
Play Video
Hinge The Hinge series owns the deadlift derivatives that form a cornerstone of an effective strength programme. Fundamental to the hinge progression is the ability to maintain a neutral spine position under duress. By developing strength in a stiffened trunk position we can have a tremendous impact on both lumbar spine injury prevention and performance of our ability to transfer force through the body in the Kinetic Chain. This lumbo-pelvic control is perhaps the single most important skill that you need to develop. Because of this it builds roots into every exercise category in the SSOS.
What series of strength exercise would, if performed optimally, demonstrate the extremes of human movement and maximally test local and global stability strategies with high relevance to sports performance? The Mastery Theme houses these exercises across all 14 Exercise Categories. The most extreme demands of multiple Exercise Categories completely converge leaving absolutely nowhere for movement deficiencies to hide. These exercises demonstrate an exquisite balance of strength, flexibility and reactive stability and represent elite movement competency in a gym setting.

PROGRESSION-REGRESSION LADDER

Single Arm Row in Retraction (knee on bench)
Single Arm Row in Retraction (knee on bench)
Upper Body: Horizontal Pull
Fundamentals
Level: 7
Single Arm  Row with Protraction (standing)
Single Arm Row with Protraction (standing)
Upper Body: Horizontal Pull
Challenge
Level: 8
Seated Row in Retraction
Seated Row in Retraction
Upper Body: Horizontal Pull
Challenge
Level: 7
Seated Row with Protraction
Seated Row with Protraction
Upper Body: Horizontal Pull
Challenge
Level: 8
Single Arm Cable Row (standing)
Single Arm Cable Row (standing)
Upper Body: Horizontal Pull
Challenge
Level: 9
Laying Protraction-Retraction Glides
Laying Protraction-Retraction Glides
Upper Body: Horizontal Pull
Corrective
Level: 1
Laying Row in Retraction
Laying Row in Retraction
Upper Body: Horizontal Pull
Corrective
Level: 2
Laying Row with Protraction
Laying Row with Protraction
Upper Body: Horizontal Pull
Corrective
Level: 3
Retraction-Protraction Glides Against the Wall
Retraction-Protraction Glides Against the Wall
Upper Body: Horizontal Pull
Corrective
Level: 1
Row Against the Wall in Retraction
Row Against the Wall in Retraction
Upper Body: Horizontal Pull
Corrective
Level: 2
Row Against the Wall with Protraction
Row Against the Wall with Protraction
Upper Body: Horizontal Pull
Corrective
Level: 3
Supine Row in Retraction
Supine Row in Retraction
Upper Body: Horizontal Pull
Fundamentals
Level: 4
Supine Row with Protraction
Supine Row with Protraction
Upper Body: Horizontal Pull
Fundamentals
Level: 5