Pre-Training Activation Series
July 2026 Pre-Training
Ground. Stack. Breathe.
What You're Actually Building in Pre-Training
If you've been in Pre-Training Practice Time with us, you've heard your coach say these three words a lot: ground, stack, breathe. Here's what they actually mean - and why we keep coming back to them every single month.
Ground means checking in with your feet first. Before anything else moves, we want your weight settled toward the front of your foot - that's your ready position. When you press through your feet, you start to feel your legs turn on, and that strength travels all the way up into your pelvis. That's grounding: the foundation everything else is built from.
Stack means your ribs and pelvis are connected and organized - not just the muscles you can see, but the deep support along your pelvis, hips and spine that actually stabilizes you. Grounding works to stabilize your feet and knees and pelvis. Stacking works to stabilize your pelvis and ribs. Together, they get your whole body ready to move well.
Breathe ties it all together. Inhale to set up, exhale on the effort. That exhale is what locks the stack in and powers the movement - it's not separate from the exercise, it is the exercise.
Here's how it shows up in what you're practicing this PRE TRAINING:
Ground. Stack. Breathe. Your coaching team is genuinely excited to see what this builds in you over the next few months. 💪
WILCOX · Practice Daily. Reflect Weekly. Grow Intentionally.
Ground. Stack. Breathe.
What You're Actually Building in Pre-Training
If you've been in Pre-Training Practice Time with us, you've heard your coach say these three words a lot: ground, stack, breathe. Here's what they actually mean - and why we keep coming back to them every single month.
Ground means checking in with your feet first. Before anything else moves, we want your weight settled toward the front of your foot - that's your ready position. When you press through your feet, you start to feel your legs turn on, and that strength travels all the way up into your pelvis. That's grounding: the foundation everything else is built from.
Stack means your ribs and pelvis are connected and organized - not just the muscles you can see, but the deep support along your pelvis, hips and spine that actually stabilizes you. Grounding works to stabilize your feet and knees and pelvis. Stacking works to stabilize your pelvis and ribs. Together, they get your whole body ready to move well.
Breathe ties it all together. Inhale to set up, exhale on the effort. That exhale is what locks the stack in and powers the movement - it's not separate from the exercise, it is the exercise.
Here's how it shows up in what you're practicing this PRE TRAINING:
- Standing Press - Shift your weight, ground through that foot, and let the press come from your legs and trunk, not your shoulders. Inhale before you press, exhale as you press. If your shoulders are doing all the work, we've skipped a step.
- Lunge to Balance - Forefoot pressure creates stability all the way up. Inhale as you lower, exhale as you drive back up - that exhale is what creates the strong, stable feeling when you lift that back leg.
- Transverse Twist - Probably the most important one we do. Inhale toward the wall, exhale away from it, and let your hips and ribs rotate in sequence. Take your time with it - the rhythm is the point.
- External hip rotation
- Shift the hips away from the anchor
- Allow the ribs to rotate naturally (with a great stack)
- Internally rotate the back leg. Repeat back to the wall.
Ground. Stack. Breathe. Your coaching team is genuinely excited to see what this builds in you over the next few months. 💪
WILCOX · Practice Daily. Reflect Weekly. Grow Intentionally.