Table Of ContentFor Juliet
Victory Belt Publishing Inc.
Copyright © 2015 Kelly Starrett and Glen Cordoza
All rights reserved. First edition published 2013
Second edition published 2015
No part of this publication may be reproduced or distributed in any form or by any means,
electronic or mechanical, or stored in a database or retrieval system, without prior written
permission from the publisher.
ISBN-13: 978-1628600-83-4 (hc)
978-1-628600-88-9 (ebook)
This book is for educational purposes. The publisher and authors of this instructional book are
not responsible in any manner whatsoever for any adverse effects arising directly or indirectly as
a result of the information provided in this book. If not practiced safely and with caution,
working out can be dangerous to you and to others. It is important to consult with a professional
fitness instructor before beginning training. It is also very important to consult with a physician
prior to training due to the intense and strenuous nature of the techniques in this book.
Interior design by Yordan Terziev and Boryana Yordanova
Printed in the U.S.A.
RRD 0115
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CONTENTS
Preface to the Expanded and Updated Edition
Introduction: A New Human Performance Epoch
PART 1
PRINCIPLES AND THEORY
Chapter 1: Midline Stabilization and Organization (Spinal
Mechanics)
Prioritizing spinal mechanics is the first and most important step in
rebuilding and ingraining functional motor patterns, optimizing
movement efficiency, maximizing force production, and avoiding
injury. In order to safely and effectively transmit force through
your core and into your extremities, you need to organize your
spine in a neutral position and then create stability throughout that
organized system by engaging the musculature of your trunk,
which is known as bracing. This is the basis of midline stabilization
and organization. This chapter explains why it’s important to
prioritize spinal mechanics over everything else—and how to
organize and brace your spine in an optimal position.
Chapter 2: One-Joint Rule
The premise of the one-joint rule is simple: When you are working
from a braced neutral position, flexion and extension should occur
only in your hips and shoulders, not in your spine. Your hips and
shoulders are designed to support and accommodate large loads
and dynamic movements, and movement should always be
initiated from those primary engines. In fact, it’s easier to think of
your hips and shoulders as a single joint because they are governed
by the same principles—hence the name “one-joint rule.”
Chapter 3: Laws of Torque
In order to create safe and stable positions for your joints as well
as preserve a braced neutral spinal position, you have to create
tension in your hips and shoulders and, by extension, your elbows,
knees, wrists, and ankles. You do so by generating torque, which is
expressed through external rotation (rotating your limb away from
your body) and internal rotation (rotating your limb toward the
center of your body).
Chapter 4: Body Archetypes and the Tunnel
The functional positions for the hips and shoulders can be
categorized into seven basic configurations: four for the shoulders
and three for the hips. These seven body archetypes, which
represent the start and finish positions for most exercise
movements, encompass all the range of motion and motor control
that you need to be a fully functional human being. Consider the
body archetypes and the tunnel concept as a blueprint for assessing
movement and positional competency and range of motion
restrictions.
Chapter 5: Movement Hierarchy
The movement hierarchy categorizes exercise movements based on
stabilization demands and complexity. It provides a framework for
building efficient, transferable movement patterns and skill
progressions—from simple to more advanced exercises—and for
modifying strength and conditioning movements based on skill,
fitness level, and mobility.
Chapter 6: Mobility: A Systematic Approach
There is no one-size-fits-all approach when it comes to correcting
range of motion restrictions, addressing tight muscles, and treating
achy joints. To account for all positional and movement-related
problems, soft tissue stiffness, and joint restriction, you need to
combine techniques and take a systematic approach. What’s more,
you need to perform basic, routine maintenance on your body—
that is, spend 10 to 15 minutes a day working on your mobility. In
this chapter, you’ll find a template for improving range of motion,
resolving pain, and treating sore muscles. Equally important, you’ll
learn how and when to mobilize.
PART 2
CATEGORIES OF MOVEMENT
CATEGORY 1 MOVEMENTS
Air Squat
Box Squat
Back Squat
Front Squat
Overhead Squat
Deadlift
Pushup
Bench Press
Dip
Strict Press
Handstand Pushup
Pull-up
CATEGORY 2 MOVEMENTS
Wall Ball
Push-Press
Jumping and Landing
Kettlebell Swing
One-Arm Swing
Rowing
Kipping Pull-up
Snatch Balance Progression
CATEGORY 3 MOVEMENTS
Burpee
Turkish Getup
Clean
Jerk
Snatch
Muscle-up
PART 3
MOBILIZATION TECHNIQUES
MOBILIZATION TARGET AREAS:
AREA 1: Jaw, Head, and Neck
AREA 2: Upper Back
(Thoracic Spine, Ribs, Trapezius, Scapula)
AREA 3: Posterior Shoulder, Lat, Serratus
AREA 4: Anterior Shoulder and Chest
AREA 5: Arm (Triceps, Elbow, Forearm, Wrist)
AREA 6: Trunk (Psoas, Low Back, Obliques)
AREA 7: Glutes, Hip Capsules
AREA 8: Hip Flexors, Quadriceps
AREA 9: Adductors
AREA 10: Hamstrings
AREA 11: Knee
AREA 12: Shin
AREA 13: Calf
AREA 14: Ankle, Foot, and Toes
AREA MAP
PART 4
MOBILITY PRESCRIPTIONS
General Overhead Archetype Mobility Prescription
Troubleshooting Overhead Archetype Mobility Prescriptions
General Press Archetype Mobility Prescription
Troubleshooting Press Archetype Mobility Prescriptions
General Hang Archetype Mobility Prescription
Troubleshooting Hang Archetype Mobility Prescriptions
General Front Rack Archetype Mobility Prescription
Troubleshooting Front Rack Archetype Mobility Prescriptions
General Squat Archetype Mobility Prescription
Troubleshooting Squat 1 (Squat Position) Archetype Mobility
Prescriptions
Troubleshooting Squat 2 (Deadlift/Pulling Position) Archetype
Mobility Prescriptions
General Pistol Archetype Mobility Prescription
Troubleshooting Pistol Archetype Mobility Prescriptions
General Lunge Archetype Mobility Prescription
Troubleshooting Lunge Archetype Mobility Prescriptions
Joint and Body Area Prescriptions (Pain)
14-Day Whole-Body Mobility Overhaul
14-Day Whole-Body Sample Programs
