Name: Playbook - TrickStrong RX - W1/D1 Strength & Stability (Full Body)
Uploaded: 2023-11-08T15:55:23.208Z
Duration: 45 min
Description: W1/D1 Strength & Stability (Full Body)

first day done! so good. me and ryne boutta go ham on this.

Landen

Talon

Kerwood

Justin

Charlie Grenhart

finally started on this after putting it off for so long. more challenging than i thought it would be going into it, awesome stuff!

zachary haley

Dylan

I feel amazing, just the right intensity to make me feel like I can do this daily while also tricking 3x a week

Alex

Suitcase Carry: Try 20lb next
Goblet Squat holds: Try 30lb next
Bulgarian Row: 20lb is great. Focus on getting my front leg farther from bench
Bird dogs: perfect challenge
TGU: I need a more basic substitute for this

kctricks

FTR I still hate TGUs and I know how to do them well-ish. 🙄😹🤙🏻

Ange

I meant to put 5 stars-perhaps my brain put 3 because my body sucks 🙄🙄🤘🏻

Henry

Very deceiving 😂 Great workout 🏋🏼‍♂️

Liam

Not so bad the second time around at an actual gym

Malik

Beautiful, turkish getup was certainly interesting hahaha

Ethan

Wooohooo I finally did the first day! I liked it!

Casey

Ryne

Leon

Keith Weagle

The suitcase carry is effective in improving your dynamic core stability, which is critical for everyday tasks like carrying groceries or for single leg and core stability in athletics. 

The suitcase carry has us holding our weight in 1 hand, which will add much more torque at our spine. This forces us to have to stabilize more than if we had weight on each side of our body. 

This exercise is particularly good for training the gluteus medius and QL muscle which are important in keeping our spine level during single leg stabilization.

Suitcase Carry

The goblet squat is an awesome lower body exercise used to improve strength and power. The goblet hold creates a more vertical position which emphasizes the quads. Goblet squats are a great exercise to improve your vertical leap. 

It is also helpful in mobility training, as the weight helps push us into more ankle dorsiflexion and opens our hips.

Goblet Squat - KB (5 sec pause)

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.

Turkish Getup

As you may know, the Bulgarian split squat involves being in a lunge position with your back leg elevated on a box or chair. 

In the Bulgarian row, we use this same position and row as we would in a bent over row. 
Why would we do a row in this position?

Im glad you asked! By doing a row in a single leg, hinged pattern, we load the entire posterior chain. This includes not only the muscles of the back that we target in a row, but our glutes, hamstrings, calf and foot stabilizers. 

As we have to stand on one leg, this is amazing for single leg and core stability in a VERY functional way for us.

This exercise closely resembles the eagle in tricking and can help train your strength and stability in this position so that those takeoffs and landings are that much more powerful and stable. 

This allows us to get more out of your transitions so that we improve performance as well as longevity.

Bulgarian Row - KB

The Bird Dog exercise is typically done from a quadruped (all-fours) position. 

It is a great core exercise that incorporates anti-rotational and anti-flexion stability which is important in not only maintaining positions in tricking (such as variations, eagles), but in safely taking off, landing and other athletic movements with spinal stability and control.

This exercise can be progressed by performing it from a plank position. 

💪Challenge yourself with either version of this amazing core exercise.

🤸‍♀️These are great to do not only during your conditioning sessions, but before movement to activate the core in an effective and dynamic way.

Form Tips
✅Maintain neutral spinal alignment
✅Stack wrists directly under shoulders
✅Maintain level trunk 
✅Move symmetrically between arms and legs

W1/D1 Strength & Stability (Full Body)

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