Name: Playbook - TrickStrong RX - W1/D3 Power
Uploaded: 2023-11-08T15:55:23.406Z
Duration: 45 min
Description: W1/D3 Power

Casey

Awesome! Triple b will finally happen 😈

Mikael

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

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. 

This is a clip from the tutorial that explains how to perform the seated knee CAR.

These are best done daily to maintain and improve joint health.

Seated 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

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

Knee To Wall Taps are great for ankle mobility. They help us to create stability and control within our movement.

This is where flexibility and mobility differ. The former is just a position you can get to, while the latter is a movement you OWN. 

Notice the direction of the toes here. They are pointing forward, which encourages us to move through our ankle joint rather than our foot.

Shifting your weight to the front leg loads your foot and ankle more and enhances the benefits if you can tolerate it. If this is too much, you can start by shifting your weight more towards the back leg or by doing this same motion from a kneeling lunge position.

The wall gives us a goal to reach that can be measured over time and can guide us in going just far enough. We want to avoid letting the heel come up off of the ground.

Knee to Wall Taps

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

The Lunge Step Through is a great exercise to build total body coordination, power, explosiveness. 

To do this right:

1) Begin either bodyweight or with a KB/DB horizontally in both hands. 

2) Step forward into a lunge, loading into the front hip and core by actively rotating, pulling the weight past and BEHIND the forward hip. You should feel this intensely in your lower lat and QL area (muscles in your lower back area) on that side. 

3) Use this tension to recoil and step through as shown. It should feel as if the tension is now being transferred to the opposite shoulder as you actively pull your elbow diagonally across your body towards your ear.  

4) Throughout the exercise, you should actively be pulling & pushing the weight towards either side using both arms. In other words, both arms help to drive the weight into each position. 

Modifications: unweighted, dumbbells, plates, clasping hands together

Lunge Step Through

Adamantium Knees Warmup

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.

Primer: Goblet Squat - KB

This is an incredible exercise for developing power and agility in the lower extremity. The box further stresses the single leg and allows us to change the back foot angle freely. Placing your foot further back behind you will be more challenging for the calf and Achilles. 

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, jogging in place (ankle bounding)

Primer: Box Ankle Bounding

The skier and it’s variations are amazing for building single leg strength, stability, explosiveness and change of direction ability in a safer, controlled environment. 

The band forces us to explode at takeoff and control our landing.


Skiers are a valuable exercise in preparing us to cut, pivot, take off and land in a 3 dimensional way as we often do in tricking and other athletics.

Modifications: No band, mini-skiers (reduced height and power), skiers for distance or height

Skier Jumps - Banded

For the broad jump, jump as far as possible using two legs. The goal is distance, not height. Prep by performing a quick squat with a swinging arm motion. Extend through your hips, knees and ankles as you explosively swing your arms back in front you. 

To enhance this drill, perform this banded as shown. Be sure to use a strong band (such as a "superband" or pullup assist band) so it doesn't break on you!

Modifications: no band, single leg takeoff, single leg landing

Broad Jump - Banded

Depth Jumps are an advanced plyometric exercise that requires a lot of strength and stability to do safely. You need a box or sturdy surface (i.e. stairs) of about 6-18 inches to start. The goal is to step off and rebound from the ground as quickly as possible, thinking of the floor as “hot lava”. 

This drill trains our reactive balance, explosiveness, agility and adaptability. This is important in developing change of direction ability and in cleaning up our takeoff and landing mechanics.

Stick landing for 3 seconds before standing. This solidifies good landing technique and deceleration ability.

Depth Jumps

This exercise challenges our single leg power and change of direction ability, which is huge in being able to handle the demands of sports such as tricking. By translating horizontal speed to vertical height, we mimic sport-specific activities like running and jumping or blocking from setups (tdr, round off).

1) Perform a single leg hop for distance. You can and should use your arms and swing leg to generate more force. As soon as you land on that same leg, immediately perform a single leg vertical jump with focus on going straight up (versus out or to the side). Remember, the floor is "hot lava".

3) Stick the landing for 2-3 seconds before rising on one leg.

Our goal here is a horizontal translation to a vertical jump, so try to keep your height low and long on the first jump, and then explode to a high single leg jump. Keep eyes, trunk, hip, knees and ankles ahead and stress good triple extension mechanics (hips, knees and ankles) to get the most out of this exercise.

Practice to even out imbalances between sides.

Single Leg Low-Highs

Box Jumps are amazing for building leg strength, stability and explosiveness. These benefits are greatly enhanced when performing single leg box jumps. The goal is to land in the center of the box with good landing mechanics: 

Absorb landing by bending at the hip, knee and ankle with core braced. With this single leg variation, it is even more important (and difficult) to keep the trunk level.

Stick landing for 3 seconds before standing. This solidifies good landing technique and deceleration ability. This is critical for improving performance and longevity.

Box Jump - Single Leg

This is a really good one for improving knee mobility, encouraging blood flow and improving quad activation. This is a great warmup, cooldown and maintenance exercise as it is low-impact with awesome results. 

Loop a superband around a sturdy anchor at knee height.
Step into the band with both legs and place it at the back of your knees.
Stand facing the anchor point with feet hip-width apart, ensuring there’s good tension on the band.
Shift your weight onto one leg, maintaining a slight bend in the non-working leg for stability.
Extend the working leg at the knee, pressing against the band’s resistance until your knee is fully straightened.

Focus on contracting the quadriceps muscle at the top of the movement. Control the movement as you return to the starting position with a bent knee. Alternate legs. If pain-free, play with adding speed and power.

You could also go super heavy, but I prefer using this as an endurance exercise in the 30+ rep range. This encourages blood flow and just feels good.

Finisher: Alternating Banded TKEs

W1/D3 Power

Revealed SO many weaknesses. Showed me exactly what I should be working on. Stoked for the rest of the program.

Mitchell

Re building this knee day one overall felt great didn’t know I could do a lot of that

W1/D3 Power

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