Name: Playbook - TrickStrong RX - 720 Core
Uploaded: 2023-11-29T19:22:50.730Z
Duration: 30 min
Description: 720 Core

Oton

Ange

took a look at it beforehand and thought it would be fairly easy. NOPE. it annihilated me. made me realize core is my biggest wrak point. gonna keep doing this one until it IS easy! (it's gonna take a while...)

zachary haley

Welcome to our 720° Core workout! This is a circuit-style core training session that is designed to address all planes of movement! Each circuit includes exercises that stress the front, side and back of our bodies. When doing this workout, you will also notice that we are creating and controlling rotational forces in every movement that we do. 

If you have tried our Rotational Athlete Series, you know that we are big on creating efficiency throughout the entire kinetic chain. What do we mean by this? 

It is quite common to have deficiencies in strength, stability and mobility in the frontal (side-to-side) and transverse (rotational) planes of motion. This is due to how modern life is set up, as well as traditional “fitness” that stresses using two arms, two legs and machines (think bench press, squats, barbells, smith machines, etc.). While there’s nothing wrong with these methods of strengthening, if it is ALL we do, then when we go to move more athletically and dynamically, we are less efficient and put ourselves at risk for injury. 

Use our 720 Core workout to get sweaty and chiseled, all while improving athletic performance and preventing injury to the entire body. 

We set each circuit for 2 rounds, but you are welcome to try more (or less) rounds per circuit.

Let’s get it!

The reps are a guideline. The hallmark of a good warmup is that you feel prepared to move!

Dead hanging is a great drill for so many reasons! It can help improve overhead mobility, lat and pec tightness, upper body and core stability, grip 
strength and can even help decompress the spine. 

To perform this correctly, stay engaged with your grip, core and scapular muscles. When we dead hang without muscular support, we not only miss out on the opportunity to improve overhead stability, we can also irritate our shoulder by hanging our entire body weight on the ligaments and joint capsule. 

Make sure that you stay engaged by squeezing your shoulder blades down and in while squeezing the bar.

It is usually more difficult to hang in a supinated (palms up) position as this position requires more pec and lat mobility. If you can handle it, it can be a great way to improve shoulder, elbow and wrist mobility as well.

Neutral and pronated grips are also useful to train as they stress our upper body and grip differently. Change up your grip angles for best results.

Deadhang - Pronated Grip

Deadhang - Supinated Grip

The Alternating Cossack Squat is an amazing strength, mobility and coordination drill for the lower extremities. It is helpful in mobilizing our feet and ankles, knees, hips and lower back. 

To do it right:

1) Begin in a wide stance that is comfortable for you

2) Shift to one side, performing a single leg squatting motion while the free leg remains grounded 

3) Spin the free leg outwards while keeping heel contact to mobilize the adductor and hamstrings

4) Hold for 5-10 seconds before returning to a stand

5) Only perform this to a depth where good form and alignment are maintained

6) Perform on both sides for 1 repetition

Alternating Cossack Squats

One of my favorite mobility drills! It is so effective in helping with the common movement restrictions we have in the hips and spine. 

On the way up, the back leg glute should be activating towards the ground to maintain stability and increase stretch at the front of the hip. You are also using your mid-back to get your arm as far above you as possible. 

On the downward rotation, aim to get your elbow to the floor (but not at the expense of form or pain).

Don't forget to rotate your head with the rest of your torso by looking at the ceiling (rotating towards the front leg).

Lunge with Thoracic Rotation

The T Bridge is amazing at improving our thoracic, shoulder, wrist and hip mobility needed for swings and transitional skills (TDR, masterscoot, cartwheel).

1) Begin seated on the ground with one hand in between your legs.

2) Prop your other hand directly behind you with fingers facing away from you. 

3) Raise up to a one arm "T" bridge by engaging your core and glutes. Push through your hips to rise. 

4) Extend through your grounded shoulder by pushing it through the ground. 

5) Practice spotting the ground at the top of this movement. This improves neck mobility and mimics what you will be doing in handed setups.

T Bridge

720 Core Warmup

Each circuit will consist of 2 rounds, with 60-90 sec rest between rounds. Use minimal to no rest between individual exercises. 

Form over everything! Challenge yourself in each exercise, but modify if your form breaks down significantly during the workout. 

1 Rounds: Beginner/Warmup
2 Rounds: Intermediate
3 Rounds: Advanced

This is an advanced deadbug variation to challenge our dynamic core stability.

The Anterior Oblique Sling (AOS) consists of the pec, opposite side obliques and adductors. This system is activated with many athletic activities, such as throwing a ball or setting for a butterfly twist. By training these muscles along their functional path, we improve our movement efficiency. 

To do this right: 

1) Lay with both legs bent, tensioning your core until your lower back is in a neutral alignment.

2) Bend both legs and arms up at 90 degree angles as shown. Maintain constant core tension throughout the set.

3) Push against your opposite leg as shown throughout the set. Maintain this tension.

5)While keeping these two points still, move your opposite arm and leg. You should feel this intensely all along the AOS line of tension (shoulder to opposite hip) on both sides

4) Perform all reps on one side before switching to the other to complete each set

Iso Deadbug

Hollow body rocks are an amazing drill for developing core strength and setting in acrobatic skills.

To do this right: 

1) Lay with both legs straight and arms overhead, tensioning your core until your lower back is in a neutral alignment.

2) Lift your arms and legs to lock into a hollow body, or dish-shaped position by engaging your quads, abs, glutes and lats.

3) Initiate the rocking with your arms and legs by driving your heels towards the floor and arms towards your ears at the same time. The key is to do this while maintaining your shoulder and hip position. 

5) Create a rocking rhythm while maintaining the hollow body position. If you cannot maintain position, start with the tucked version and progress. 

In the tucked version, create core tension by pushing your hands against your legs. 

Modifications: tucked hollow rocks, flutter kicks, L sit, V sit, Alternating V sits

Hollow Body Rocks

720° Core Circuit A

This is an excellent exercise for training core stability along with an upper body rowing pattern. This has great carryover to twisting.

When initiating a twist, we pull our arms across our body. If our core is not rigid, we lose all of that tension, making our movement inefficient. By training the sideplank row, we train the pattern of an upper body pulling motion while maintaining core tension. 

The sideplank is also great for single leg stability as it trains our gluteal muscles and QL so we don’t collapse in this position. 

This exercise is primarily for stability, so go light to moderate on the resistance and up the reps to improve your endurance.

Modifications: cable column, bent knees, renegade rows

Sideplank Rows

Alternating oblique swings are great for building rotational explosiveness and coordination while improving spine and hip mobility. This is a recipe for improving your rotational power in any athletic activity. 

To do this right: 
1) Hold a plate, kettlebell or weighted ball in front of you with your arms straight out at chest level

2) Drive the weight downwards towards your right hip as you lean towards that same side.

3) The opposite leg steps backwards to help you load into the right hip and decelerate the weight.

4) Explode using your hips and core to bring the weight back up to it's original position. This is sequenced with a return of the back leg to a standing position. 

5) Repeat the above on the other side. 

One rep is counted as each side done once. 

Try to use your hips and core versus your arms throughout this exercise. Really shift and load over each supporting leg to produce more rotational power. 

Modifications: Dumbbells, KB, medicine ball, rotational tosses

Alternating Oblique Swings

720° Core Circuit B

Spiderman crawls are awesome for improving total body strength, spine and hip mobility. Quadrupedal (all-fours) movement is really useful for developing upper body strength for skills like handstands, cartwheels, touchdown raiz, climbing etc.

To do it right: 

1) Start in a pushup position

2) Think long side and short side. While one side arm and leg is reaching, the other side is coiled and contracted. Use this rhythm to advance as if you were scaling a building. 

3) Notice the short side hip has to open to allow room for the elbow. Exaggerate this to improve your hip mobility. 

3) Try your best to keep your body as low as possible. This will increase difficulty and will require more hip and spinal mobility.

4) Turn around or reverse your movement if your space is confined.

5) Do this repeatedly for the full minute at your own pace. Challenge yourself!

6) If you are breaking form, it may be easier to perform spiderman pushups as a progression. It breaks up the amount of time you are in the bottom position, relieving your shoulders, hips and core each time you come up.  

Modifications: plank holds, plank bird dogs, mountain climbers, bear crawls

Spiderman Crawls

The alternating superman is a great way to train our dynamic stability. 

The Posterior Oblique Sling (POS) consists of the lat muscle working with the opposite glutes to produce both power and stability This system is activated with many athletic activities, such as in sprinting or gswitches. By training these muscles along their functional path, we improve our movement efficiency. 

To do this right: 

1) Begin on your stomach with hands overhead

2) Tension your core so that your lower back is in a neutral alignment (relatively flat)

3) Raise your leg and opposing arm behind you as shown. Special attention is placed on using your glutes while keeping your lower back from arching excessively. You should feel this intensely all along the POS line of tension (lat to opposite glute). 

4) Hold this position for 3-5 seconds before returning to the starting position.

Modifications: single/double arm, single/double leg, all limbs together

Alternating Supermans

720° Core Circuit C

Just like the tricking move, hanging doublelegs challenge our core stability, hip flexor strength and hamstring mobility. These are tough, so if you are feeling any strain in your lower back or are breaking form then use the progression at the end of the video. 

To do it right: 

1) Hang in your preferred grip and engage your core.

2) Imagine drawing a big circle with your legs together, starting from left to right. Try to keep your legs straight and together while getting them as high as possible.

3) Control your descent to maximize time under tension. 

4) Do 5 on one side before switching to the other side. Try to stay up the entire time to improve your core endurance and grip.

Modifications: tucked double legs, hanging double knee to chest, hanging single knee to chest, hanging straight leg raises

Hanging Doublelegs

The bridge is an amazing low impact exercise that improves glute strength, endurance and activation.

This single leg slider variation takes it to another level, requiring great hamstring and core strength/coordination to complete each rep.

As athletes, we need to train our glutes. We often lack the glute activation needed to fully extend through our hips at takeoff and to control our landings. This can lead to poor technique and increased risk of injury.

To do it right: 

1) Put your heel(s) on a surface with the ability to slide (see modifications). 

2) Tension your core and tuck your pelvis until your lower back is in a neutral alignment. 

3) Imagine squeezing a dollar bill between your butt cheeks to engage your glutes. Keep this tension and bridge up with one or two legs. 

4) Maintain the bridge while you flex and extend only at your knee. You should choose the variation you can do at full range for at least 5 reps (rather than compromising form). 

Modifications: furniture slider, towel on hard wood floor, wheel roller, physioball

Bridge Sliders

720° Core Circuit D

720 Core

Ryne

Kills me every time but the strength gains in my obliques are immediately noticeable

720 Core

Community

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