DNS 9-Month Sliders

Written By The FARM

  • DNS developmental positioning

  • Prevents side-body collapse & compensations

  • Builds mobility and strength in dynamic end ranges

DNS 9 Month Sliders - this drill blends the high oblique posture from DNS with sliding movement to challenge hip external rotation, spinal elongation, and shoulder flexion—all while breathing under load. Inspired by Gary Gray’s trip planar approach, these “9 Month Sliders” push lateral control and stability to a new level.

We're going to call these 9-month sliders. So, this is essentially our high oblique position at 8 months, but perhaps if we're moving around, we're a little above that developmentally. So, um, in this position, uh, typical kind of high oblique position, we'd be more or less like this. We're just going to add in some side plates. Put both hands down. Maybe we have this, uh, upper part of the leg, the femur coming in about 90° or perpendicular. Now, maintaining spinal elongation, we're just going to challenge the downhip external rotation, shoulder flexion, spinal elongation, lengthening the lats, hopefully being able to breathe at these end ranges, and maintain pressure. What we don't want to see is that if I'm facing down the camera here, that somebody is going to deviate away from that hip cuz they don't have an alternative, right? That hip's a little stiff. Or we start to see that they curve their spine kind of in the side-to-side plane because maybe they lack a little bit of mobility. But we could also add a little bit of Gary G. Gray spice, right? Some trip planners say, Well, let's pave a path down the middle. Let's go a little to the inside. Let's go a little to outside. And again, always being sure that they can return home. So, we're kind of using a little bit of a stability demand as well. And those are our 9mon sliders.

The FARM