Name: Playbook - TrickStrong RX - Cannon Arms
Uploaded: 2024-02-29T17:49:41.159Z
Duration: 75 min
Description: Cannon Arms

Malik

2nd time doing this…fucking brutal at the end..

Mikael

Yahav Ori

Josh

Introducing 'Cannon Arms' - an upper body workout for movement athletes seeking explosive muscle mass and athletic performance gains 💣

This workout utilizes contrast training, an advanced training technique that combines the benefits of strength training and plyometric work in order to recruit more motor units (more muscle fibers) and enhance the effects of both exercise methods. This has been investigated in the literature and has been found to be an effective way to improve strength, power and athleticism.

Each superset will consist of a strength movement, immediately followed by a power movement. Be sure to read the description to perform the exercises correctly. 

Cannon Arms is intense, challenging, and guaranteed to push your limits, but trust, the results are worth it 🔥

Let’s get it 💪

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

Get into a quadruped position. Slowly alternate between arched back to rounded back positions, feeling movement at each vertebrae.
 
Look up as you arch, look down as you round and push through your arms.

With Cat Camel, we are training spinal mobility and hip/spine dissociation, which is important for proper articulation with movement. We want each segment of your spine to be able to move and interact with each other. Typically after injury, segments of the spine have reduced range of motion. 

The old adage – if you don’t use it, you lose it – applies here. 

Our ability to compensate and use only certain parts of our spines can trick us into thinking we are more mobile than we are. These areas that have forgotten how to move can lead to other issues if left unaddressed.

Cat Camel

This is a great drill to include in a warmup, core or mobility circuit. 

This combines the benefits of a downward dog stretch with a dynamic plank. Inch worms are excellent for total body mobility, stability and coordination.

Inch Worms

Framing the door is an amazing mobility drill to encourage opening in the pec major, pec minor, lats, teres major and other internal rotators of the shoulder.

- Begin with chin tuck + scap squeeze
- Bring arms overhead, facing palms outward
- Bring elbows as close to body as possible while maintaining goalpost position
- Hold at bottom position for 5-10 seconds, and return to the top

You should feel all of the muscles between your scapulae and your lats firing HARD during this. The more consciously you squeeze the muscles in the back, the more your shoulders will open and the more your posture will improve. 

An alternative is doing it on the floor using a foam roller. 
I won’t say it’s a progression because the foam roller makes it easier from a postural stability standpoint, but more challenging from a mobility standpoint.

Framing the Door, Standing

Thoracic whips are a great way to quickly improve thoracic and cervical spine mobility along with shoulder mobility. It is definitely a more aggressive technique which is better performed later on in the rehab process, as a movement prep before activity or as part of a mobility session. 

They look violent, but are perfectly safe and effective in improving thoracic spine mobility. This drill is great to address asymmetries from Tricking as we are frequently twisting to one side and not the other. This can also be used as a useful twisting drill to improve initiation and spotting.

It is important that we isolate this motion to the spine, rather than moving excessively through our shoulders.

Thoracic Whips

This is another great mobility exercise for the shoulder girdle and thoracic spine.
 
The shoulder is a 3D ball and socket joint. Our mobility and stability training needs to reflect this for maximum benefit and carryover to functional tasks such as reaching over head or behind our back.
 
For Rotating Angels, start on your stomach with your forehead supported on a firm surface such as a floor, mat or towel. Lift your arms off of the ground with scapular (shoulder blade) engagement. Limit shoulder shrugging as much as possible during this exercise. 

Notice how we rotate the shoulder continuously throughout the movement, achieving a palms up position once our arms raise above our shoulders. In overhead movement, the palms up position prevents impingement & promotes external rotation, or opening of the shoulder.

When below the height of the shoulder, begin to internally rotate the shoulder with the goal of touching the backs of your hands together - all in a pain-free range of motion.

Rotating Angels

Warmup

This exercise is a precursor to the handstand pushup skill. It is great for improving overhead shoulder strength, power and stability - especially in a weight-bearing position. Pause for 3-5 seconds at the bottom of each rep to enhance the stability demands. 

This is useful in movements where our arms are planted on the floor (touchdown raiz, handstands, cartwheels, etc.)

Notice the tripod position between my hands and head at the bottom of the rep. This creates an efficient, stable base for the shoulder to push from.

Modifications: no pause, on knees, feet elevated, hands elevated

Primer A: Pike Pushup (5 sec pause)

Pull Aparts are amazing for upper back strength and stability. Pull aparts develop our scapular muscles which play an important role in neck, shoulder and spinal function. 

We want to feel this exercise between the shoulder blades and at the lat muscles. We want to avoid upper trapezius dominance which can limit overhead shoulder mobility and put undue tension on our neck and shoulder. 
We get set with a chin tuck, scap squeeze and core engagement. We want to generate total body tension each rep.
1.	Horizontal Pull - Starting with a band held at chest height and hands shoulder-width apart, pull the band apart until your arms are fully extended. 

2.	Diagonal Pulls (1 on each side per rep) – Perform the same movement but pull the band apart diagonally upwards and diagonally downwards, alternating the high and low arm as shown.

Your goal with each rep should be to pull your hands apart, rather than trying to get them behind you. By doing this, you squeeze the scapulae together rather than rolling the shoulder forward, which is NOT our goal.
Try to find constant tension throughout each rep. 

Modifications: cable column

Primer B: Banded Pull Aparts, 3-Way

Step one: Strength Movement
Use heavy resistance, body weight or assistance to approach technical failure. Technical failure refers to technique breakdown. Do as many "clean reps" as you can. 
Weighted: Aim for 5-6 reps at 70%-90% of 1 Rep Max 

Step two: Plyometric (Power) movement 
-approx. 5-6 reps of either body weight or low load (less than 50% 1 Rep Max) performed at max speed

Rest 2-3 min between sets to fully recover.

Perform this superset for 5 rounds.

Below are tips to improve your strength & efficiency while reducing injury risk. I recommend that you use KBs or DBs before using a barbell. These methods tend to be safer as they allow the shoulder to move naturally.

1.  Positioning: Plant your feet firmly on the ground and engage your glutes. Allow for a natural arch in your lower back. Use a strong grip with fists facing the ceiling. This positioning allows for effective force transfer through the bar. 

2.  Scap + Lat Activation: Pre-tensioning the lats & scapular muscles allow for a stable base to push from. Engage these muscles before you lift the bar by “pinching a pencil” between your shoulder blades & “holding a piece of paper” between your armpits. Hold this tension throughout the lift. 
3. Grip width: Slightly wider than shoulder-width is typical for most. Experiment to find the grip width that feels strongest and most comfortable for you. 
4.	Bar Path: The barbell should move in a slight curve, starting from above your upper chest & pressing up & slightly back towards the rack.
5.	Elbow Positioning: Keep elbows in at a 45-75 degree angle relative to your body. Avoid flaring your elbows out to the side. 
6.	Play with tempo: A slow eccentric (lowering) phase increases time under tension & trains deeper ranges of motion. An explosive push-off with lower weight and higher speeds can improve power. 
7.	Always have a spotter available!

Modifications: Single Arm Press, Floor Press, KB/DB Press, incline, decline, pushup

Bench Press

The incline plyo pushup is an advanced pushup variation that can help us develop massive strength, stability and power in the upper body and core. 

1) Prop your feet on an elevated surface behind you. The higher the surface, the more difficult this exercise becomes. 

2) Use your core to lock in a well-aligned plank position. 

2) Drop into a pushup and catch the descent  

3) Using the recoil, quickly push against the ground as hard as you (safely) can. 

4) You should push off hard enough for your hands to leave the ground. If not, see modifications. 

5) Catch the descent of the previous pushup and keep going until you reach 5 reps. Remember to use your max power in each rep. 

Modification: pushup position, elevate your hands

Incline Plyo Pushup

Superset A - Bench Press, Incline Plyo Pushups x5

Step one: Strength Movement
Use body angle to modify resistance. Aim for 5-6 reps at 70%-90% of 1 Rep Max. 

Step two: Plyometric (Power) movement 
-approx. 5-6 reps of either body weight or low load (less than 50% 1 Rep Max) performed at max speed

Rest 2-3 min between sets to fully recover.

Perform this superset for 5 rounds.

Pullups are amazing for upper body pulling power, grip strength and total body stability. This should be a staple in most upper body routines.

1) Use an overhand grip, shoulder width apart. Notice how I choose my grip width rather than defaulting to the standard grip locations. 
2) Keep body straight from head to toe and engage core 
3) Think of pulling your chest to the bar, squeezing shoulder blades together
4) Keep elbows tight to body
5) Use back and arm strength, avoid swinging or kipping.
6) Inhale before rising, exhale down.

Our goal is strength, so we want about 5-8 difficult reps per set with good form. We are aiming to go just before your technique breaks down. Modify if needed 👍

Modifications: negatives, assisted reps, weighted (resisted) reps, chin up or neutral grip

Pullup

This exercise improves our coordination, core strength, upper body pulling strength and power. It is also a great sport-specific drill for tricking athletes as it mimics initiating a twist. 

1) Get in a staggered hinge stance, similar to pulling a lawnmower.
2) Support your front leg with your same side arm. The focus is speed and power. We want to stabilize ourselves before the pull.
3) In a hinged stance, grip the weight tightly and elbow straight towards the ceiling aggressively. 
4) Return to starting position with control.

Your resistance should be a light to moderate weight. We are stressing speed in this drill. Perform at 100% (pain-free) power for 5 reps.

Bent Over Power Row

Superset B - Pullup, Bent Over Power Row x5

3 Rounds, 90 sec rest between supersets. You can do the second exercise more explosively if you'd like in order to elicit more contrast training effects.

The Tiger Pushup is a tricep extension with your bodyweight. This progression will progressively load your arms with your body weight. Progress when 3 sets of 5-8 reps gets easy. 

Level 1 (Knees)
Begin on elbows and knees with palms facing down as shown. Engage core & lats to stabilize body. Push your hands into the ground to extend your elbows fully. Lower with control. If it is too difficult, try starting with your elbows away from your body to reduce the exercise range of motion. 

Level 2 (Knees, Elbows close)
Same as above, but start with your elbows closer to your body. This increases the range of motion at the elbow, making it more difficult. 

Level 3-4 (Plank)
Begin in an elbow plank position with palms facing down as shown. Engage core and lats to stabilize body. Push your hands into the ground to extend your elbows fully. Lower with control. If it is too difficult, try starting with your elbows away from your body to reduce the exercise range of motion. If you need more of a challenge, bring it closer to your body (Level 4).
 
It's important for us to have sufficient strength and power in our triceps as they aid in stabilizing and pushing off in handed skills such as TDR, masterscoot & cartwheel.

Form Tips
1.	Maintain total body tension for the whole set, imagining that you are pushing the floor away through your hands AND feet

2.	If one arm is lagging excessively, go down a progression

3.	Own each rep (slow & controlled throughout entire ROM)

Tiger Pushup

For athletes who rely heavily on upper body strength, especially in movements that require an aggressive push, developing the triceps is crucial. The Tricep Pushdown targets this muscle group to enhance strength and stability in the upper extremities.

Engage the core and maintain a slight bend in the knees for stability. As you push the handle, bar or band downwards, focus on a full extension at the elbow while keeping the elbows pinned to your sides. This ensures the triceps are doing the bulk of the work.

The controlled return (eccentric phase) is just as vital, as it helps develop the muscle's ability to resist force, which is essential in catching, braking, or controlled movements (ex. handstands, setup tricks etc.).

Add tension by focusing on a tight grip. By gripping hard, we increase activation of our arms and core, leading to increased gains. 

Modifications: cable column, bands, overhead tricep extensions, single arm

Tricep Pushdown

Superset C - Tiger Pushup x5, Tricep Pulldown x10

Chin ups are a pullup variation with a supinated, or palms up grip. In this position, we stress the biceps a bit more than in other grips.

Create total body tension from head to toe by squeezing the bar, your core, glutes, quads and calves. Becoming a rigid board allows the lift to be more efficient which will translate to your movement in athletics. 
 
Rep ranges for this exercise will be very individual! Go until you find it difficult to maintain your form.

Chin Up

When it comes to upper body pulling actions, aggressive setting or stabilizing the elbow or shoulder, the biceps play a crucial role. The Bicep Curl is a foundational movement to develop this muscle group.

Hold the weights with a firm grip and arms fully extended. When curling, ensure your elbows stay close to your body. This isolation ensures maximum contraction in the biceps. 

As you ascend into the movement, notice that we rotate at the elbow. The bicep is not only involved in flexing (or bending) the elbow and bringing the shoulder overhead, but in supinating, or rotating the elbow so that the palm faces upwards. By moving from a neutral to a supinated (palm up) position during the rep, we train the bicep in a larger range of motion and involve more of it’s fibers in the exercise.

Control the descent to capitalize on the eccentric phase and boost muscle growth and strength.

Modifications: supinated bicep curls, banded, KB

Bicep Curl

Superset D - Chinup x5, Bicep Curl x10

End of workout is a great time for mobility as our muscles and joints are warm. If you have the time, do these mobility drills to supplement your workout.

Actively pull your chest through your arms with the muscles between your shoulder blades. Roll your palms towards the ceiling to increase lat lengthening.

Active Lat Stretch

Quadruped Thoracic Rotations are great for mobility and stability of the thoracic spine and shoulder girdle and should be a staple in your routine. 

Thoracic mobility is extremely important in not only improving neck, shoulder and postural function, but in giving us the space to perform throwing and rotational movements such as touchdown raiz or eagles without limitation.

Begin in the quadruped position, or all fours. We prefer doing this drill banded because it allows us to gain strength and stability within our range of motion and therefore increases carryover of this new mobility. 

Strength throughout our full range of motion is simply safer as it is injury preventative. 

Make sure you choose a tension that is challenging but does not limit your full range of motion.

Quadruped Thoracic Rotations - Banded

This drill is great for improving our anterior shoulder and thoracic spine mobility. 

While sitting on the floor, prop your arms at a comfortable distance directly behind you. Having your fingers pointing backwards will challenge your wrist range of motion and encourage shoulder/chest opening. 

With your core and arms engaged, scoot your butt forwards to feel a stretch in the front of your shoulders and chest. Try to make your chest "proud" to enhance these benefits.

Seated Shoulder Extension Stretch

Thoracic extension mobility is often restricted due to the forward head, rounded shoulder posture we often assume in the modern day. This can not only make the muscles tight in this region, but the joints of our spine get used to being in a flexed posture as well. 

If this is you, you will feel closed off in the front and tight in the neck and upper back. Tightness in this region can sometimes feel like a stiffness or pinch when we try to extend through the thoracic spine, or upper to mid back. 

The yoga wheel is great for general upper thoracic mobility. Using a weight enhances the mobilization - but don't go too heavy. I'm using a 15 lb KB here. 

I keep my core engaged to focus the movement in my upper back while limiting it in the often-mobile lumbar spine.

Cannon Arms

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