Name: Playbook - TrickStrong RX - Morning CARs Routine [Full Body]
Uploaded: 2023-12-18T03:38:03.748Z
Duration: 20 min
Description: Morning CARs Routine [Full Body]

been doing this every morning and it's got me feeling GREAT. highly recommended

Landen

Sagi

This workout helps you put CARs into daily practice 💯

Follow along! If you are needing an in-depth explanation on any of these movements, head over to the CARs Tutorials in the mobility section.
____
Would you like more mobility, better body control & less pain with movement?

Of course you would!

Ok, but what are CARs...🚗?
 
CARs stands for Controlled Articular Rotations. In other words, CARs are intentional, pain-free joint circles done through a full range of motion.
 
CARs can be done at every major joint in the body - & in our intro video to this series we cover the benefits, initial procedure & things to watch out for. 

CARs are recommended daily as joints are rarely taken through their full ROM (even with traditional stretching or athletic movement). This is because many exercises involve multiple joints (think of a squat or couch stretch), not allowing full expression of mobility at the individual joint level. 
 
Because of this, it can be said that many mobility drills preferentially target muscle, while CARs target the joint & connective tissue. 
 
CARs are incredibly beneficial for: 
Mobility
Joint Health & Longevity
Proprioception + Coordination
End-range strength
Joint Pain
 
Yes, you can strengthen your ligaments, tendons & cartilage!

Connective tissue, such as ligaments, tendons & cartilage are not selected for in traditional training. While do get stronger & adapt along with everything else, most of the focus is typically on muscle tissue, the cardiovascular system & optimizing neurology.
 
It is interesting, as ligament (ACL), tendon (Achilles) & cartilage (meniscus, labrum) are where we suffer many of our career-altering injuries.
 
Because connective tissue is often under-trained & under-nourished, focusing on CARs is likely low-hanging fruit that can really enhance your performance & longevity as an athlete. 

We are only as strong as our weakest link! Do CARs daily for best results.

Once mastered, this routine should take about 20 min 💪

Be sure to watch our ‘Mobility RX’ follow-along CARs tutorials for a detailed guide on performing Cervical CARs. Regular practice is key for maintaining and improving neck joint health.

[Step 1: Starting Position]
Stand upright with your feet hip-width apart. Engage your core as if bracing to lift something heavy.

[Step 2: Flexion]
Begin with cervical flexion by gently tucking your chin down towards your chest. Ensure the movement is isolated to your neck, keeping your shoulders relaxed.

[Step 3: Rotation]
Slowly rotate your head to the right, imagining your chin moving along your collarbone. This is your right cervical rotation.

[Step 4: Side Bending]
Next, move into side bending (lateral flexion) by tilting your head to bring your right ear towards your right shoulder, like you’re trying to dump water out of your ear.

[Step 5: Extension]
Gently tilt your head back into cervical extension. Perform this movement smoothly, avoiding any painful regions. 

[Step 6: Side Bending Opposite Side]
Now, bend to the left side, bringing your left ear towards your left shoulder.

[Step 7: Rotation to Opposite Side]
Exit rotation and sidebending from your left by moving your chin along your left collarbone back to midline. 

[Step 8: Flexion to Close the Circle]
Finally, return to cervical flexion by bringing your chin down towards your chest.

[Step 9: Reverse]
Carefully reverse the entire sequence. Begin with left rotation, then left side bending, move into extension, proceed to right side bending, and finish with right rotation before returning to flexion.

Focus on moving through a comfortable range of motion, avoiding any pain. If you feel discomfort, reduce the range. Remember, it's about quality and controlled movement.

Cervical (Neck) CARs

Be sure to watch our ‘Mobility RX’ follow-along CARs tutorials for a detailed guide on performing Shoulder CARs. Regular practice is key to maintaining and improving shoulder joint health.

[Step 1: Starting Position]
Stand upright with your feet hip-width apart. Engage your core as if bracing to lift something heavy.

[Step 2: External Rotation + Adduction]
Start with your arm at your side, elbow straight, and palm facing up. Begin by externally rotating your shoulder so that your bicep faces outward, away from your body. As you do this, bring your arm in front of you towards the midline of your body. This is the starting position for the shoulder CAR.

[Step 3: Flexion + External Rotation]
From this externally rotated position, begin to raise your arm in front of you and up towards the ceiling, continuing to externally rotate your shoulder as you move. This means your thumb will point outwards as your arm reaches its highest point overhead.

[Step 4: Extension + Internal Rotation]
As you pass the top of the movement, start to internally rotate your shoulder. Continue moving your arm backward in a circular motion, bringing it down behind you. Your palm will face outward, and your thumb will point down when your arm reaches the back.

[Step 5: Adduction to Close the Circle]
Continue to bring your arm down to your side, maintaining the internal rotation. Your palm should face behind you when your arm reaches your side.

[Step 6: Reverse]
Now, reverse the entire sequence. Start with your arm at your side, palm facing back. Lift your arm up and back, externally rotating as it goes overhead. Continue the movement forward in a circular motion, finishing with your palm up and your arm back in the starting position.

Focus on moving through a comfortable range of motion, avoiding any pain. If you feel discomfort, reduce the range. Remember, it's about quality and controlled movement.

Shoulder CARs

Be sure to check out our ‘Mobility RX’ follow-along CARs tutorials for an in-depth guide on performing Scapular CARs. Regular practice is key to maintaining and improving scapular joint health.

[Step 1: Starting Position]
Stand upright with your feet hip-width apart. Engage your core as if bracing to lift something heavy.

[Step 2: Elevation]
Begin with scapular elevation by shrugging your shoulders upwards towards your ears. Ensure your neck stays relaxed. A helpful tip is to imagine your fingers running up and down the seam of your pants - never side to side. This indicates vertical movement of the arm. 

[Step 3: Elevation + Protraction]
Move your shoulder blade forward, away from your spine, into scapular protraction. Keep your arm running along the seam of your pants. During this step, you should feel your pecs engaging.  
[Step 4: Depression + Protraction]
Now, lower your shoulder blade down, away from your ears, into scapular depression. Visualize your fingers moving down along your pants seam, guiding the vertical motion.

[Step 5: Depression + Retraction]
Gently pull your shoulder blade together towards your spine. This is scapular retraction. Continue to keep your arm moving along the line of your pants seam, ensuring a straight, controlled motion.

[Step 6: Elevation + Continuing the Circle]
Return to scapular elevation by shrugging your shoulders upwards again. Perform reps in one direction before reversing the circle. It is presented in steps, but once you are comfortable you can blend each step together, provided you are using your max, pain-free range of motion. Think of “carving” out more space with each rep. 

[Step 7: Reverse]
Reverse the sequence, starting with scapular retraction, then moving into depression, followed by protraction, and finishing with elevation.

Remember to move through a comfortable range of motion without pain. If any movement causes discomfort, modify the range. It's about controlled, quality movements focusing on the scapu

Scapular CARs

Check out our ‘Mobility RX’ follow-along CARs tutorials for a detailed guide on performing Elbow CARs. Consistent practice is essential for maintaining and improving elbow joint health.

[Step 1: Starting Position]
Stand up straight with your feet hip-width apart and arms straight. Engage your core as if you're about to lift something heavy, ensuring a stable and upright posture.

[Step 2: Forearm Supination]
Begin by turning your palm up to achieve maximum supination (palms-up rotation) in your forearm. Imagine spinning at the elbow such that your forearm is facing outwards. This is the starting position for the movement.

[Step 3: Elbow Flexion + Maintaining Supination]
From this maximally supinated position, start flexing your elbow, lifting your forearm as if trying to touch your shoulder with your hand. Try to maintain this level of supination throughout the flexion. Bend your elbow to your maximum pain-free range of motion.

[Step 4: Transition to Pronation at the Top]
Once your elbow is fully flexed and your hand is near your shoulder, transition into pronation by rotating your forearm so that your palm faces downward.

[Step 5: Elbow Extension + Forearm Pronation]
Begin to extend your elbow while maintaining pronation. Extend until your elbow is in a straight, locked out position. 

[Step 6: Transition to Supination at the Top]
As you bend your elbow again, return to the supinated position with your palm facing up. Return to the starting position (elbow extended & supinated) and repeat. 

Perform this controlled motion for repetitions, ensuring isolation of the movement in your elbow. After completing the set, switch arms and repeat.

The goal is to move through your full range of motion without any pain. If discomfort occurs, adjust the range accordingly. Remember, it's about quality and control. Regular practice will improve your elbow mobility.

Elbow CARs

Be sure to check out our follow-along CARs tutorials in ‘Mobility RX’ for a comprehensive guide on performing Wrist CARs. Doing these daily can greatly benefit joint health.

[Step 1: Starting Position]
Begin by standing straight with your feet hip-width apart. You can stabilize yourself with a hand on a chair or wall. Engage your core as if preparing to lift a heavy object. Bend your elbow to 90 degrees with your palm facing up.

[Step 2: Ulnar Deviation + Extension]
Start by moving your wrist towards the pinky side (ulnar deviation). From this ulnar-deviated position, extend your wrist downwards. Keep your fingers relaxed and focus the movement solely on your wrist.

[Step 3: Radial Deviation + Extension]
Next, move your wrist towards the thumb side (radial deviation) while maintaining the extension. Ensure that the movement is isolated to your wrist.

[Step 4: Radial Deviation + Flexion]
Continue by flexing your wrist upwards, still deviated towards the radial side. Keep the elbow stable and the movement smooth.

[Step 5: Ulnar Deviation + Flexion]
Now, start moving your wrist back towards the ulnar side while keeping it flexed upwards.

[Step 6: Continuing the Circle]
Continue the circle by repeating the steps above for reps.

[Step 7: Reverse the Circle]
Reverse the entire sequence. 

The movement should be deliberate, within your full comfortable range, avoiding any pain. If there is discomfort, modify the range of motion. Focus on quality and control. Consistent practice over time will enhance your wrist mobility.

Wrist CARs

Be sure to watch our ‘Mobility RX’ follow-along CARs tutorials for a detailed guide on performing Thoracic and Lumbar CARs. Regular practice is crucial for maintaining and improving the health of your mid and lower spine.

[Step 1: Starting Position]
Stand upright with your feet hip-width apart. Engage your core as if you’re bracing to lift something heavy. This will help stabilize your lower body and isolate the movement to your thoracic and lumbar spine. Your neck is relaxed, along for the ride. 

[Step 2: Flexion]
Begin by rounding your mid and lower back forward to your max pain-free range of motion. It's important to avoid hip hinging. Instead, focus on rounding your back forward, segment by segment, starting from your mid-back down to your lower back. This ensures the movement is in your spine and not your hips.

[Step 3: Rotation]
Slowly rotate your upper body to the right, leading with your shoulders. This rotation should be focused in your trunk, keeping your hips facing forward.

[Step 4: Side Bending]
Next, bend to the right side, like you’re trying to reach your right shoulder towards your right hip. This side bending (lateral flexion) targets both the thoracic and lumbar areas.

[Step 5: Extension]
Transition to extending your spine backward, lifting your chest and arching your back. Perform this movement smoothly, focusing on extending your spine without pushing your hips forward.

[Step 6: Side Bending to Opposite Side]
Now, bend to the left side, bringing your left shoulder towards your left hip.

[Step 7: Rotation to Center]
Exit your left side bending and rotation by returning to midline. As you do this, you should return to a maximally flexed position as shown. 

[Step 8: Reverse]
Carefully reverse the entire sequence. Begin with left rotation, then left side bending, move into extension, proceed to right side bending, and finish with returning from right rotation and side bending back to flexion in midline.

Thoracic + Lumbar CARs

Be sure to watch our follow-along CARs tutorials in ‘Mobility RX’ for an in-depth explanation on how to perform Hip CARs. These are best done daily to maintain and improve joint health. 

Here's how to do it.

[Step 1: Starting Position]
Start by standing up straight with your feet hip-width apart. Place your hands on something stable like a chair or wall for balance. Stand tall and engage your core as if you are about to lift something heavy. 

[Step 2: External Rotation (ER) + Adduction]
Begin by spinning your hip outward with a straight leg. Bring this leg inwards towards midline while maintaining ER

[Step 3: Flexion + ER]
Slowly raise your knee as high as you can without tilting your pelvis or lower back. This is hip flexion. Hold at the top for a moment while continuing tension into ER as shown. 

[Step 4: Abduction + ER]
Next, rotate your thigh outward, bringing your knee to the side as far as you can. Do this while continuing tension into ER. 

[Step 5: Extension + Internal Rotation (IR)]
While keeping your knee at the same height, start to move it behind you. This is where you'll extend the hip. Notice that we spin the hip into IR, or internal rotation during this. Remember to maintain an upright posture, and don’t let your lower back arch. 

[Step 6: Closing the Circle]
Continue rotating the thigh inward as you bring your leg down and behind you, completing the circle. This is internal rotation combined with extension.

[Step 7: Reverse]
Reverse the motion smoothly, rotating the hip from IR to ER. Bring the knee back to the side, then to the front, and finally lower it down to the starting position.

[Step 7: Repetition and Switching Sides]
Perform this slow & controlled rotation for 2-3 repetitions on both sides. 

The goal is to move through your full range but without any pain. If you feel any discomfort, reduce the range of motion. It's about quality, not quantity. With time & practice, your hip mobility will improve.

Standing Hip CARs

Be sure to watch our follow-along CARs tutorials in ‘Mobility RX’ for an in-depth explanation on how to perform Knee CARs. These are best done daily to maintain and improve joint health. If you are having a hard time with feeling your knee rotate, go back to the seated knee CAR regression found in the full Knee CARs tutorial. 

[Step 1: Starting Position]
Stand up straight with your feet hip-width apart. Place your hands on something stable like a chair or wall for balance. Stand tall and engage your core as if you are about to lift something heavy. 

[Step 2: Knee Flexion]
Lift your foot off the ground slightly flex the knee as if you're trying to kick your butt with your heel. Bring it up to your max pain-free ROM. Keep your thigh still so the movement is only happening at the knee joint.

[Step 3: Knee Flexion + Tibial External Rotation (ER)]
As you maintain your max knee bend, rotate at the knee by turning your lower leg and toes outward. If you are having trouble feeling or producing this motion, revisit the seated version. 

[Step 4: Knee Extension + Tibial External Rotation (ER)]
As you continue to put effort into maximal tibial ER, extend your knee to a soft bend. Once you get to a soft bend, return to a flexed knee position while still maintaining ER. 

[Step 5: Knee Flexion + IR]
As you maintain your max knee bend, rotate at the knee by turning your lower leg and toes inwards. 

[Step 6: Knee Extension + Tibial External Rotation (IR)]
As you continue to put effort into maximal tibial IR, extend your knee to a soft bend. Once you get to a soft bend, return to a flexed knee position while still maintaining IR. 

[Step 5: Repeat and Switch]
Perform this rotation slowly for 2-3 reps, making sure to keep your hip and thigh as still as possible. Remember to switch sides.

The goal is to move through your full range but without any pain. If you feel any discomfort, reduce the ROM. Quality over quantity. With time & practice, your knee mobility will improve.

Standing Knee CARs

Be sure to watch our follow-along CARs tutorials in ‘Mobility RX’ for a in-depth explanation on how to perform ankle CARs. These are best done daily to maintain and improve joint health. 

Here's how to do it.

[Step 1: Starting Position]
Start by standing up straight with your feet hip-width apart. Place your hands on something stable like a chair or wall for balance. Stand tall and engage your core as if you are about to lift something heavy.

[Step 2: Ankle Dorsiflexion (DF)]
First, maximally pull the toes of your foot up towards your shin, this is called dorsiflexion. 

[Step 3: Ankle DF + Eversion (EV)]
From a dorsiflexed position, initiate the rotation by turning your foot outward, making sure the rotation is coming from your ankle and not from your hip or knee.

[Step 4: Ankle Plantarflexion (PF) + EV]
Point your toes maximally while maintaining a turned out, or everted ankle. 

[Step 5: Ankle PF + Inversion (INV)]
While continuing to point your toes, move from a turned out, or everted foot position to an inverted, or turned in foot position. Maintain control throughout all motion. 

[Step 6: Ankle DF + INV]
Complete the circle by bringing your toes up towards your shin again, this time with the foot inward. Again, ensure the movement is happening at the ankle joint. Imagine drawing a big circle with your toes, encompassing all the directions of ankle movement.

[Step 7: Repeat & Switch]
Do 2-3 slow and deliberate rotations in each direction. Focus on moving through your full range of motion without any pain. Once you’ve done both sides, switch directions. 

The goal is to move through your full range but without any pain. If you feel any discomfort, reduce the ROM. Quality over quantity. With time & practice, your ankle mobility will improve.

Ankle CARs

Be sure to watch our follow-along CARs tutorials in ‘Mobility RX’ for a in-depth explanation on how to perform ankle CARs. These are best done daily to maintain and improve joint health. 

These are not technically CARs, but rather foot control exercises that will provide similar benefits to traditional CARs. There are 5 levels shown here. Attempt all levels to the best of your ability, provided that they are pain-free. 

Level 1: Raising all toes

Level 2: Raising last 4 toes only

Level 3: Raising big toe only

Level 4: From raised position, lowering big toe

Level 5: From raised position, lowering last 4 toes

The goal is to move through your full range but without any pain. If you feel any discomfort, reduce the ROM. Quality over quantity. With time & practice, your foot mobility will improve.

Morning CARs Routine [Full Body]

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