Stability Progressions | Trainer’s Toolbox
Engineered by MMSx Authority – Precision Movement for Real-World Performance
🔩 Why Stability Progressions Matter
Stability isn’t just about balance — it’s the neuromuscular foundation that powers joint control, strength output, and injury resistance. Whether you train athletes, lifters, or rehab clients, progressive stability work is the bridge between dysfunction and performance.
At BodyGNTX, our MMSx protocols treat stability as a skill — one that must be systematically developed across three dimensions:
- Local Joint Stability (e.g., ankle, shoulder)
- Core & Trunk Integrity (e.g., anti-rotation, bracing)
- Global Motor Control (multiplanar, sport-specific)
📶 MMSx 4-Level Stability Progression Model
All progressions below follow this sequence:
- Isometric Control Phase (joint-centric)
- Dynamic Slow-Control Phase (reps under tempo)
- Perturbation & Reactive Phase (stimulus-added)
- Sport-Integration Phase (functional chaos)
Each layer adds neuromuscular challenge while retaining biomechanical precision.
🦶 Lower Body Stability Drills
✅ Ankle & Knee Chain
- Level 1: Single-Leg Isometric Balance on foam pad (eyes open/closed)
- Level 2: Slow tempo single-leg squat to box (3–1–3 tempo)
- Level 3: Partner band pulls during balance reach
- Level 4: Hop to balance with directional commands (used in football, badminton)
1. Single-Leg Isometric Balance on Foam Pad (Eyes Open/Closed)
- Video: Single-Leg Balance on Foam Pad
- Alternative: Single-Leg Balance with Foam Pad
2. Slow Tempo Single-Leg Squat to Box (3–1–3 Tempo)
- Video: Single-Leg Squat to Box
- Alternative: Single-Leg Goblet Squat to Box
3. Partner Band Pulls During Balance Reach
- Video: Partner Resistance Band Workout
- Alternative: Partner Resistance Band Pull on Bosu Ball
4. Hop to Balance with Directional Commands
- Video: Multi-Directional Single-Leg Hop and Hold
- Alternative: Multi-Directional Hops
✅ Hip & Glute Coordination
- Level 1: Banded glute bridge holds
- Level 2: Lateral band walks with pause
- Level 3: Step-down holds + balance challenge
- Level 4: Skater jump with freeze-and-hold (great for runners)
1. Single-Leg Isometric Balance on Foam Pad (Eyes Open/Closed)
• Video: Single-Leg Balance on Foam Pad
• Alternative: Single-Leg Balance with Foam Pad
⸻
2. Slow Tempo Single-Leg Squat to Box (3–1–3 Tempo)
• Video: Single-Leg Squat to Box
• Alternative: Single-Leg Goblet Squat to Box
⸻
3. Partner Band Pulls During Balance Reach
• Video: Partner Resistance Band Workout
• Alternative: Partner Resistance Band Pull on Bosu Ball
⸻
4. Hop to Balance with Directional Commands
• Video: Multi-Directional Single-Leg Hop and Hold
• Alternative: Multi-Directional Hops
🧠 Trunk & Core Stability
✅ Anti-Rotation & Bracing
- Level 1: Pallof hold (cable or band)
- Level 2: Tall-kneeling Pallof press + band perturbation
- Level 3: Split-stance landmine press with slow eccentric
- Level 4: Rotational med ball throws to rebounder
1. Pallof Hold (Cable or Band)
- Video: Cable Pallof Press – YouTube
- Alternative: Banded Pallof Press – YouTube
2. Tall-Kneeling Pallof Press + Band Perturbation
- Video: Tall Kneeling Pallof Press – YouTube
- Alternative: Tall Kneeling Band Pallof Press – YouTube
3. Split-Stance Landmine Press with Slow Eccentric
- Video: Split Stance Landmine Press – YouTube
- Alternative: Landmine Eccentric Single Arm Press Tutorial – YouTube
4. Rotational Med Ball Throws to Rebounder
- Video: Medicine Ball Rebounder Exercises – YouTube
- Alternative: 20 Great Rebounder Trampoline Exercises with a Slamball – YouTube
✅ Posterior Chain + Lumbopelvic Fix
- Level 1: Bird-dog isometric with reach cue
- Level 2: Deadbug with wall push cue
- Level 3: Stability ball hamstring walkouts
- Level 4: Single-leg RDL to hop and catch (baseball, cricket)
1. Bird-Dog Isometric with Reach Cue
2. Deadbug with Wall Push Cue
- Video: Deadbug Wall Press Variation – YouTube
- Alternate View: Deadbug Wall Press with Proper Cueing – YouTube
3. Stability Ball Hamstring Walkouts
- Video: Hamstring Curl to Walkout on Ball – YouTube
- Alternate: Stability Ball Hamstring Walkouts – YouTube
4. Single-Leg RDL to Hop and Catch (Baseball/Cricket Style)
- Video: Single Leg RDL to Hop & Catch – YouTube
- Athlete Style: Baseball RDL Hop Drill – YouTube
🦾 Shoulder & Scapular Stability
✅ Overhead Athletes / Gymnasts / Lifters
- Level 1: Wall scap slides with band hold
- Level 2: Quadruped overhead lifts + band
- Level 3: Stability push-up on Swiss ball
- Level 4: Handstand holds with wall taps (gymnastics/Calisthenics)
1. Wall Scap Slides with Band Hold
- Video: Banded Wall Slide | Olympic Weightlifting Exercise Library – YouTube
- Alternative: Wall Slides with Resistance Band – YouTube
2. Quadruped Overhead Lifts + Band
- Video: Quadruped Shoulder Y’s and T’s With Resistance Band – [P]rehab
- Alternative: Quadruped with resistance band – YouTube
3. Stability Push-Up on Swiss Ball
- Video: Stability Ball Push Up – Exercise Ball Pushup – YouTube
- Alternative: Push-Ups with Feet on Swiss Ball – YouTube
4. Handstand Holds with Wall Taps (Gymnastics/Calisthenics)
- Video: Handstand Shoulder Taps – YouTube
- Alternative: Wall Handstand With Shoulder Taps | StrongFirst – YouTube
🏃♂️ Sport-Specific Stability Examples
🏉 Rugby / Football / Combat Sports
- Partner reactive push drills
- Side hop + land + change of direction under verbal cue
- Lateral deceleration catch drills
1. Partner Reactive Push Drills
- Video: Bodyweight Partner Exercises for Combat Sports
- Demonstrates partner-based reactive push drills suitable for combat sports and rugby.
2. Side Hop + Land + Change of Direction Under Verbal Cue
- Video: Change Of Direction Explosive Drills For Speed
- Features side hops, landings, and directional changes in response to cues, enhancing agility.
3. Lateral Deceleration Catch Drills
- Video: Eric Cressey – One-arm Deceleration Catch Drill
- Focuses on lateral deceleration and catching techniques to improve control and stability.
🏸 Badminton / Tennis
- Fast step-ups with band pulls
- Split stance reactive landmine press
- Plyometric lunges + target tap
1. Fast Step-Ups with Band Pulls
- Video: Step Ups With Medial Band Pull – YouTube
- Demonstrates step-ups combined with lateral band resistance to enhance lower body power and stability.
2. Split Stance Reactive Landmine Press
- Video: Split Stance Landmine Press – YouTube
- Showcases the split stance landmine press, focusing on unilateral strength and core stability.
3. Plyometric Lunges + Target Tap
- Video: How to Do Plyometric Lunges – YouTube
- Illustrates plyometric lunges aimed at improving explosive power and coordination.
🏋️ Olympic Lifting & Strength Sports
- Overhead carries (uneven load)
- Front-rack step holds with instability pad
- Tempo box step-down with hold
📩 Download Our Printable PDF Charts (Coming Soon)
All progressions are being formatted into downloadable session cards for trainers. Stay tuned on: @mmsxofficial
Have a drill you want reviewed or featured? Email us: info@bodygntx.com