During triple extension stance leg gluteus maximus and psoas muscle must work in a synergistic fashion to ensure pelvic and axial stability in hip extension.

This allows for a better force transmission at toe-off, a powerful flexion of the swing leg hip and less compensatory movement of trunk and hip muscles.

This pattern is reflex-driven, therefor it should be executed with max intend. Try to keep a neutral spine, maintain a peripheral gaze, don’t lean back into your lumbar spine cheating your body into a hip extension, keep conscious contact with the ground, especially with your front foot and hallux area. Glut max and psoas activity should be felt before continuing with the next repetition.

Strong glut max and psoas capacity are prerequisites to any other biomechanically coherent movement of the human gait.

Continuation of the triple extension pattern under more strenuous conditions.

By using the elastic band an additional emphasis is put on the hip flexion capacity of the swing leg, psoas muscle in particular (therefor flexion should occur to plus 90°).

The additional strain fosters strength in the reflex-based co-activity of glut max and psoas during the stance phase.

Follow-up exercise to further practice the triple extension pattern under more strenuous conditions.

The elastic band puts further emphasis on the hip flexion capacity of psoas muscle (therefor flexion should go above 90°).

By changing the stance leg, an additional perturbatory element is generated, the need to create a sufficient force fast in order to stabilize the body in verticality is asked for. Multiple types of sensorimotor input have to be coordinated and integrated to ensure movement execution.

Re-assess integrity of the goal-posture after each rep. Movement execution should be as fast as possible.

Continuation of the triple extension pattern with greater focus on plantar-flexion and the subsequent force trajectory up behind the sternum.

Each step must be taken with max intend and as quick as possible. Ankle-stiffness, which depends greatly on max isometric strength of the calve-muscles, is crucial for movement execution. Also, hip extension must be achieved by sufficient glut max engagement.

The idea is to try to “push” the wall away.

Maintain spinal integrity throughout the sequence, try to keep the torque as minimal as possible.

After each rep re-assess and actively feel the aspired force vector.

Variant of the triple extension pattern using an elastic band to add a further challenge to the hip flexors of the swing leg.

Each step should be taken with max intend, the force trajectory travels from the plantar-flexed foot into the wall. The idea is to try to “push” the wall away.

Maintain spinal integrity throughout the sequence, try to keep the torque as minimal as possible.

After each rep re-assess and actively feel the aspired force vector.

Exercise to train further robustness of the triple extension pattern under more taxing conditions.

By taking three consecutive steps before stabilizing the triple extension pattern against the wall, a greater torque has to be compensated for by the muscles of the spine and pelvis.

Furthermore, taking multiple steps also tasks your cardiorespiratory capacity more, creating yet another stressor to be coped with in order to keep up the pattern.

Different stressors (e.g. weight, unstable platforms, cardiorespiratory taxation) will effect economy of movement somehow.

By voluntarily exposing yourself to various forms of stress your desired movement will become more robust over time. This happens by ways of our nervous system eliminating superfluous movement alternatives until the most reliable sensorimotor combination is established.

Continuation of the triple extension pattern using a kettlebell overhead-press to create yet another means of perturbation.

Goal is further substantiating single leg stability in hip extension. The weight is pressed overhead synchronous with swing leg flexion, therefor enhancing the need to stabilize vertical orientation even more.

The movement should be executed with max intend and re-assessed after each rep. Ideally a vector from the overhead weight into the stance leg foot is felt.

Variation of the triple extension pattern under more strenuous conditions.

The kettlebell weight should be kept rather firmly at the shoulder, the resulting deviated weight distribution should be compensated for by an upward oriented spine and sufficient co-activity of glut max and psoas muscle.

Switching the stance leg adds another perturbatory element to the sequence.

Re-assess your posture after each step, feel how switching of the stance leg plus the uni-lateral kettlebell weight require your body to use different ways of stabilizing the pattern.

Continuation of the triple extension pattern with an enhanced focus on lateral trunk stability and quickness in change of direction.

Assume the triple extension stance. The pull from elastic band puts an additional strain on the glut max and trunk muscles of the stance leg.

As you follow the pull from the elastic band make sure to keep ground-contact-time as short as possible and come back into the starting position.

Integrative exercise for trunk-adductor-coordination.

Triple extension position is assumed laying on the side. The extended leg is up, taking the majority of the weight while the contra-lateral muscles of the trunk stabilize the lumbar spine.

Adductor strength in axial stabilization of the leg is crucial, especially during the stance face. They inhibit excessive medial translocation of the knee while ensure horizontal pelvic stability.

At the same time the muscles of the trunk on the swing leg side must also actively engage in pelvic stabilization.

This exercise mimics adductor & trunk co-activity in the stance and later triple extension phase.

Variant of the kettlebell swing to exercise the capacity of continuous single leg power output.

Swing the weight together with swing leg movement. Stance leg hip extensors perform a constant de- & acceleration, thus moving the trunk. The arm holding the kettlebell should only stabilize the weight on the torso, not actively participating in arm flexion.

A neutral spinal orientation should be maintained.

Each rep should be executed with max intend. The exercise is finished once you feel like slowing down.

More context-related max single leg hinge strength.

The Zercher grip requires enhanced general posterior chain activation in order to stabilize the weight. Therefor the scapula should be in a retracted & depressed position, the arms are held as close to the body as possible.

Movement execution asks for a strong and coordinated movement between the hip extensors and the paravertebral structures. This close relationship is coherent with the fascial continuity and kinematic chains in the back.

Re-assess posture after each rep, actively squeeze the glut max to stabilize the torso on the stance leg even more.

Context-related variant of a single leg step up.

The goal is to land in the triple extension position as fast as possible, i.e. end-position-stabilization. A plate is swung overhead hence creating a perturbatory momentum the muscles of the trunk and spine have to control for.

In order to explosively step up from the unstable BOSU-ball ankle-stiffness is crucial. Sufficient stiffness in plantar-flexion enables the surrounding fascial structures to store and release elastic energy fast.

Re-assess your posture after each rep, try to follow the trajectory from the plantar-flexed foot upward behind your sternum.

Context-related sequence to foster rate of force development of the triple extension pattern.

Come out of the forward-leaning position via explosive hip flexion & extension. As you gain an upward momentum your swing leg will come back down onto the box eventually.

Keep ground-contact-time on the box as short as possible and press further up. While in air, assume the triple extension posture and try to stabilize it.

Context-related continuation of the triple extension pattern.

This exercise aims at increasing the capacity to engage in powerful changes of direction and the subsequent stabilization of the triple extension pattern.

The first phase consists of a deceleration effort. Drop from an elevated place and touch the ground with the contra-lateral knee behind the stance leg.

Immediately after, an explosive acceleration onto a box must follow. The outer leg absorbing and releasing the impact of the drop, the inner leg creating a momentum via hip flexion.

As you ascend, the swing leg hits the box. In the moment of contact assume the triple extension pattern as fast as possible and try to maintain the posture.

The coordinative challenges of this movement sequence could all be regarded as means of inner & outer perturbation which have to be answered according to the goal of assuming triple extension. Thus the triple extension pattern becomes more robust and durable, also under more strenuous conditions.

Exercise to establish further robustness of the triple extension pattern under the influence of various perturbatory forces.

Orient to assume the end-position (i.e. triple extension) as fast as possible.

The pressing motion and lateral step add two distinct perturbations which have to be answered sufficiently first. Yet, maintain orientation towards triple extension.

Once you’ve landed in triple extension hold the posture, retroactively feel the line of force and subsequent tension in this position.

Follow-up exercise to further establish robustness of movement of the triple extension pattern.

The kettlebell clean and the forward leaning starting-position both constitute further perturbatory elements to be coped with. Since our environment in the primal sense was less likely to be predictable our nervous system shows great sensorimotor adaptability - the capacity to absorb, process and integrate external and internal information fast.

End-position after each rep should be re-assessed consciously. Integrity of spinal and pelvic organization should be maintained.

Continuation of the single leg barbell clean.

By snatching the weight, thrusting the barbell overhead, the perturbatory element is intensified thus requiring further control of the subsequent sensorimotor “chaos”.

Movement execution should be oriented towards the triple extension pattern, the trajectory of the force vector in the end-position orients from the big toe, through the extended hip, the sternum and into the weight overhead.

Try to maintain a neutral, upward-oriented spine and an open shoulder joint.

The movement should be executed with max intend, re-assess posture after each rep.

Since this movement shows a high degree of specificity start with smaller weights.

Specific power development within the transition from swing to stance phase of the human gait cycle.

This exercise requires a high degree of coordination between the upper and lower body and should be executed with max intend. Especially the power capacities of the posterior myofascial chain are adressed.

As with all context-related power movements try to orient your execution towards the desired end-position.

Since this movement shows a high degree of specificity start with smaller weights.

T-spine and shoulder mobility could be assessed in case of insufficient end-position stabilization of the weight.