Name: Playbook - TrickStrong RX - W1/D5 Session A
Uploaded: 2023-11-08T15:55:23.619Z
Duration: 30 min
Description: W1/D5 Session A

Ryne

Be sure to watch the introduction to this program - it has insightful tips on getting the most out of each and every workout. 

Meet this one with intensity! You get what you put in. Let's get it!

TSRX Training Playlist: https://open.spotify.com/playlist/4XgEUrDhOmvTdtJqUNicHt?si=82b801c49f56427f

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

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

Piriformis 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

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 Cossack Squat is an amazing strength, mobility and coordination drill for the lower extremities. It is helpful in mobilizing our feet and ankles, knees, hips and lower back. 

To do it right:

1) Begin in a wide stance that is comfortable for you

2) Shift to one side, performing a single leg squatting motion while the free leg remains grounded 

3) Spin the free leg outwards while keeping heel contact to mobilize the adductor and hamstrings

4) Hold for 5-10 seconds before returning to a stand

5) Only perform this to a depth where good form and alignment are maintained

6) Perform on both sides for 1 repetition

Cossack Squat

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

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

Dynamic Warmup

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 POS Glute Bridge is a great way to train our dynamic stability. In athletic movement, we often want the hips and shoulders to move while keeping a stable spinal position. 

The Posterior Oblique Sling (POS) consists of the lat muscle working with the opposite glutes to produce both power and stability This system is activated with many athletic activities, such as in sprinting or gswitches. By training these muscles along their functional path, we improve our movement efficiency. 

To do this right: 

1) Begin on your back with a cable column or band above you.

2) Tension your core so that your lower back is in a neutral alignment (relatively flat).

3) Bridge up while pulling the band straight down as shown. Special attention is placed on using your glutes while keeping your lower back neutral. You should feel this intensely all along the POS lines of tension (lats and glutes). 

4) Hold this position for 10 seconds before returning to the starting position.

POS Glute Bridge

This is an advanced deadbug variation to challenge our dynamic core stability.

The Anterior Oblique Sling (AOS) consists of the pec, opposite side obliques and adductors. This system is activated with many athletic activities, such as throwing a ball or setting for a butterfly twist. By training these muscles along their functional path, we improve our movement efficiency. 

To do this right: 

1) Lay with both legs bent, tensioning your core until your lower back is in a neutral alignment.

2) Bend both legs and arms up at 90 degree angles as shown. Maintain constant core tension throughout the set.

3) Push against your opposite leg as shown throughout the set. Maintain this tension.

5)While keeping these two points still, move your opposite arm and leg. You should feel this intensely all along the AOS line of tension (shoulder to opposite hip) on both sides

4) Perform all reps on one side before switching to the other to complete each set

Deadbug w/ Isometric Hold

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 - KB

W1/D5 Session A

Rotational Athlete (Watch This First!) : Phase 1 Introduction

Zachary

I didn’t have the proper weights so I ended up having to grab a bunch of heavy stuff to put in my suitcase 😂

Dylan

W1/D1 Session A

I had a question! On the last exercise I noticed that your elbow is a bit behind your body from starting position. Was this intentional? 

My own training taught me to keep the shoulder stable by keeping the elbow a little in front but I wasn’t sure if there was a cultivation method to starting from a slightly weaker position. 

This is Ian baggett btw. I still have my fok 2013 shirt xD

The band rotational exercise has the wrong written description

Always amazing to finish one of these. Love the clock feature so much. Keeps me locked in

Rich

W1/D3 Session B

Always way tougher than it looks on paper 🤙🏻

Ange

Translating over to tricks really well and it’s only the 2nd week 💪

Parker

W1/D7 Session B

W2/D1 Session A

W2/D3 Session B

W2/D5 Session A

W2/D7 Session B

Ethan

W3/D1 Session A

W3/D3 Session B

Definitely easier than last week, love this so much

W3/D5 Session A

W3/D7 Session B

W4/D1 Session A

W4/D3 Session B

Good workout to come back to after my vacation

W4/D5 Session A

Last day today! Was great. Learned how to do each exercise better with every session

W1/D5 Session A

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