Name: Playbook - TrickStrong RX - MetCon 3 - Kicking Workout (No Equipment)
Uploaded: 2024-01-31T16:52:12.059Z
Duration: 40 min
Description: MetCon 3 - Kicking Workout (No Equipment)

Jérémy

Welcome to another challenging MetCon workout! This one is led by Parker Andrews, our resident kicker and very soon to be Doctor of Chiropractic🥋🥼

You will be challenged with new positions that build your strength, mobility, endurance and athleticism! Modify exercises as needed, but keep up the form and pace. You got this! 💪

How to progress your MetCons
•	Increase Pace
•	Increase Intensity (via muscle engagement, jump height, explosiveness)
•	Reduce Rest Times

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

This mobility drill fits perfectly into a warmup as a line drill. You can also do this throughout the day to improve hamstring length and to reduce lower back tension. 

Lead with a straight leg and hinge from the hips while sitting your butt back. Arch your lower back when doing this. 

Another tip is to imagine that you are "scooping water" with your hands.

You should feel a stretch in your hamstring without feeling pain at the lower back, calf or feet.

Hamstring Walks

This mobility drill fits perfectly into a warmup as a line drill. You can also do this throughout the day to improve hip flexor and quad length.  

Grab your knee with the same side hand, and with core engagement, hinge forward. 

You should feel a stretch in the quad and hip flexors, without feeling compression at the lower back.

Dynamic Quad Pull

Piriformis walks are excellent for a dynamic warmup or mobility session. Support your ankle and knee joints as shown.

Piriformis Walks

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.

Modifications: Hand Assist

Dynamic Hip 90/90

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 (rotating towards the front leg).

Aim to get your elbow to the floor on the downward rotation, but not at the expense of form or pain.

Lunge with Thoracic Rotation

Use a wall for support, bringing your leg up as high and as straight as possible. 

I like to point toes to reduce nerve tension and to drill toe point for kicking. A flexed foot is also ok if not painful or causing a 'pins and needles' sensation. 

Ramp up in intensity and range, listening to your body.

Front Leg Lift

Use a wall for support, bringing your leg up as high and as straight as possible. 

Notice I initiate the swing by facing the wall. After my kicking leg passes my stance leg, I turn my hips over to the side to mimic a side or hook kick range of motion. Keep your kicking leg in line with your shoulders. 

Ramp up in intensity and range, listening to your body.

Side Leg Lift

Use a wall for support, bringing your leg up as high and as straight as possible. 

Notice I am using both arms now, with my trunk fully square to the wall. A common mistake I see with this is people getting most of the motion from the lower back rather than the hip.

It is very important to tense your core here and move through the hips. Your leg will not go as high, but your will feel it more in your hip flexors (stretching) and glutes (working) rather than compressing your lower back.

Kick with your hips, not your back.

Ramp up in intensity and range, listening to your body.

Back Leg Lift

The goal of banded hip mobilizations is to improve joint mobility of the hip. 

In traditional stretching, although the hip is moving, the muscles are primarily targeted.

This drill is useful if: 

1)	there is pinch or block sensation (usually when you are in a squat or otherwise flexed and/or internally rotated hip position

2)	You are plateauing or unable to get more ROM no matter how much mobility work you do
3)	Pain relief

*If you have excessive hip mobility or instability, this exercise is not for you as it will likely make your issue worse. 

With banded hip mobilizations, we use the band to bring our hip into certain positions so the joint can be stretched. 

This banded child's pose drill helps improve hip flexion.

You should not go to the point where you feel your pinch or block sensation as we are running into a joint block. 

Sets, reps and frequency should be gradually increased as tolerated as you can get sore from these drills.

Optional: Banded Hip Mobilization - Child's Pose

MetCon 3 Warmup

This is a basic, but incredible exercise for developing cardiovascular health, power and agility in the lower extremity. 

Your goal should be to keep ground contact time to a minimum. Try quick flicks with your ankle while keeping the core tight. Training like the floor is "hot lava" will improve reactivity - or your speed and efficiency in plyometric movement.

Modifications: jump rope, single leg, lateral movements, patterns

Primer A: Ankle Bounding

This full-body exercise offers a blend of cardiovascular conditioning, strength training, and coordination.

Start by standing straight, feet shoulder-width apart. Quickly explode into a standing jump. Upon landing, perform a lateral bear crawl as shown for one step. Repeat this sequence, but this time crawling back to your original position. This is considered one rep. Aim for a swift, fluid motion, minimizing any down-time while also emphasizing form. 

Modifications: regular burpees, standing vertical jump, bear crawl,  "squat" crawls (no jump)

Burpee Crawls (Alternating)

Circuit A is performed for 2 rounds with a 1 minute rest between rounds.
The stationary option is available for those with limited space. 
You can alternate or perform same leg x20 and switch.

Lunge - Front Kick: 20 Reps each side

Perform a lunge, followed by a front kick with the back leg. Alternate to complete one rep. 

For the stationary version, perform a reverse lunge and kick with the back leg as shown. For this version, you can either alternate the kicks or stay on the same side and switch once all reps are completed. 

Modifications: Only lunges, only front kicks, modify kick height, modify lunge depth

Lunge - Front Kick

Circuit A: Lunge - Front Kick

Circuit B is performed for 2 rounds with a 1 minute rest between rounds.

Squat - Side Kick: 20 Reps each side

Perform a squat, followed by a side kick as shown. Alternate to complete one rep. 

Modifications: Only squats, only side kicks, lower kicks, modify squat depth

Squat - Side Kick (Alternating)

Circuit B: Squat - Side kick (alternating)

Circuit C is performed for 3 rounds with a 1 minute rest between rounds.
The stationary option is available for those with limited space. 
You can alternate or perform same leg x20 and switch.

Round Kick: 20 Reps each side
V-Up: 10 Reps

Perform a back leg round kick, followed by the opposite side round kick. Both sides = one rep. 

For the stationary version, perform a front leg round kick. Complete all reps on one side before switching to the other side.

Modifications: modify kick height or kick type (front, round, side, hook kick, etc.)

Round Kick

This exercise is a powerhouse for core strengthening, targeting the abdominal muscles, hip flexors and total body coordination.

Initiate the movement by lying flat on your back, legs extended, and arms stretched overhead on the floor, creating a straight line from fingertips to toes. Engage your core muscles to maintain a neutral spine throughout the exercise. 

In a synchronized, fluid motion, lift your legs and upper body off the floor, hinging at the hips to form a "V" shape. Your hands should reach towards your raised legs, ideally touching your toes at the peak of the movement. Ensure the lift is powered by your core, not momentum, keeping the movements controlled and deliberate.

Lower your body back to the starting position with equal control, avoiding any sudden drops. Your limbs should barely graze the floor before initiating the next repetition, maintaining tension in the abdominal region throughout the set.

Modifications: Bent knees, alternating legs, reduced range, add resistance (hands or ankle weights), add rotation.

MetCon 3 - Kicking Workout (No Equipment)

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