Name: Playbook - TrickStrong RX - MetCon 1 - Full Body
Uploaded: 2024-01-31T16:52:12.048Z
Duration: 30 min
Description: MetCon 1 - Full Body

Renato

Lot of equipment changes, not super optimal when in a crowded gym

Josh

Maria

2nd time doing this and my core is crying 💀

Ryne

Ethan

It's a tough one! Modify exercises as needed, but keep up the form and pace. You got this!

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

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

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

Don't forget to rotate your head with the rest of your torso by looking at the ceiling.

Rotate towards the front leg.

Lunge with Thoracic Rotation

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 

The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 

The hip 90/90 is a great way to explore the surfaces of the hip joint and to really move into your restrictions.

This drill is a great way to warm up your hips and core as it is ACTIVE. Think of allowing one hip to trail while the other aims for the floor to encourage hip opening.  

You should not be feeling any pain in your lower back, hips or knees.

Dynamic Hip 90/90

The windmill is an amazing exercise for combining the hip hinge movement pattern with spinal rotation, which not only trains our core and shoulder stability, but also lengthens our hamstrings, thoracic spine, pecs and neck. 

Think about why we would need this movement pattern as tricking athletes. Owning this movement creates more stability in tricks such as touchdown raiz, gumbi, sideswipe – any move that loads through the hips with spinal rotation.  

You can begin this with soft knees, and progress to straight knees which will stretch the HS. Notice how I turn my feet away from my overhead arm about 45 degrees to allow room for the rotation. 

Look towards your overhead arm the entire time. As you maintain core rigidity, load your shoulder in line with gravity by aiming the weight directly at the ceiling.
Avoid excessive shrugging and trunk sagging.

Windmill - Bodyweight

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

Warmup

Circuit A is performed for 3 rounds with a 1 minute rest between rounds.

Hanging Knee Flexion, KB x 15
Sideplank Row x15, each side
Superman x15

The hanging knee to chest is amazing for total body stability, including at the shoulder and the spine. This is also a great exercise to improve hip flexion strength. 

Simply drive your knees to your chest while holding your arms at 90 degrees. The goal is to get your knees past parallel. 

Use kettlebells, dumbbells or bands anchored below for added resistance.

Modifications: Single knee to chest, arms straight, unweighted

Aim to move only move at the hips, while keeping the spine neutral (not excessively arched or rounded)

Hanging Double Knee Flexion, KB

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.

Sideplank Row, Banded

The superman is a great way to train our posterior chain strength, total body stability and coordination. 

The goal is to lift your arms and legs at the same time while your hips maintain contact with the ground. If this sequence is off, it will lead to an unbalanced motion. 

Focus on engaging your scapular muscles and glutes before lifting. This gives your arms and legs a proper foundation to move upon. 

Modifications: arms only, legs only, opposite arms and legs, unweighted, hips elevated (on pillow or BOSU ball to increase range).

Superman, Weighted

Circuit A

The Copenhagen plank is an incredible but underutilized side plank variation with emphasis on the adductors. 

These muscles are located in the inner thigh and are often undertrained even though they are necessary for efficient athletic movement. They aid in single leg stability and transfer of power from the upper to lower extremities via several anatomical slings (Lateral, Anterior Oblique, etc.)

To do it right: 

1) Get into a sidelying position with your elbow stacked directly under your shoulder. Use a padded but firm elevated surface for your top leg (such as a bench or padded box). 

2) Tensing your core, rise to a side plank with the bottom leg bent. Push into the surface using only your top leg to rise. Lower with control. 

3) Maintain neutral spinal, shoulder and lower extremity alignment

4) Hold the top position for 1-2 seconds before returning to the starting position

Modifications: leg on level ground, static hold, bent leg, bottom leg assist

Dynamic Copenhagen Plank

Circuit B is performed for 3 rounds with a 1 minute rest between rounds.

Turkish Getup x5, each side
Dragonflag x5

The Turkish Getup is an incredible full body exercise that does it all - full body strength, mobility, coordination, endurance, grip strength, the list goes on. 

It is a bit complicated, but learning this sequence will pay off greatly. 

Steps: 
1) Roll <-> Press (Not Shown)
2) Press <-> Elbow
3) Elbow <-> Post
4) Post <-> High Pelvis
5) High Pelvis <-> Kneel
6) Kneel <-> Half Kneel
7) Half Kneel <-> Stand

If you need a movement breakdown, check out our form tutorial on the Turkish Getup.

Modifications: dumbbell, medicine ball, 'bell up'

Turkish Getup

This is an incredibly difficult exercise to train total body stability, coordination and endurance! Modifications are available below if needed.

To do this right: 

1) Start by grabbing a bar overhead while lying on a bench or floor. 

2) Point feet towards ceiling while propping body high up on shoulders. 

3) Aim to keep a hollow (slight, dish-shaped) body position while lowering with control. 

4) Hover as low as possible before reversing this motion. It helps to use your arms to pull yourself back up. 

5) Repeat for reps

Modifications: bent legs, partial range, band assisted

MetCon 1 - Full Body

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