Name: Playbook - TrickStrong RX - W1/D5 Strength
Uploaded: 2023-11-08T15:55:23.423Z
Duration: 45 min
Description: W1/D5 Strength

Sagi

Damn g this one had my legs shaking a few times

Flip

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 Alternating 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 3-5 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

Primer: Alt. Cossack Squat, KB

The barbell lunge is an underutilized exercise for developing leg strength and power. People would rather barbell squat, but loading the lunge heavy will not only build muscle mass, it will teach you to stabilize and build power in an athletic position. 

To do it right: 
1) Stabilize yourself with your weight using both legs before stepping backwards into the lunge. These lunges are focused on maximizing strength, so they should be done stationary on a firm surface with relatively heavy weight (that you can control!)

2) Descend with even pressure through both legs. 

3) Pause with your knee at a hover and hold for 1-2 seconds before rising. 

4) Be sure to achieve full knee extension at the top of the rep, especially in the front leg. 

3) Focus on pushing through the big toes of both feet for increased stability. Your front foot should be fully grounded, while your back leg is on the ball of your foot.

Weighted Lunge (KB, Barbell)

Choose the most appropriate variation for your current level. This may change as you fatigue through each set. You can use a secure, heavy barbell with padding on your legs for a nordic setup if needed. 

*If you don't have any nordic setup, you can perform weighted slider bridges using a foam roller or physioball. Weight this variation by holding a weight plate.

The Nordic Hamstring Curl is an advanced strength exercise for the posterior chain. It is incredible for performance and injury prevention. 

Engage your core to maintain a neutral spine. Squeeze your feet into the bar and descend with control. 

Pull using your hamstrings and glutes to return to the starting position.

Use assistance methods and regressions (sliders, bands, ball walkouts, eccentric, kneeling hip hinge) once you are unable to perform full reps.

Nordic Curl (to available or max progression)

If you have a leg extension machine, feel free to use it! If not, you can easily get some work in with a kettlebell (which I actually prefer). 

Place a kettlebell by your feet and sit on a bench. Hook one foot under the handle of the kettlebell, using a towel for padding if necessary. Perform the leg extension by lifting the weight with your foot, extending your leg fully. Focus on contracting your quad muscle at the top of the movement. Lower the weight back down with control. 

Modifications: Ankle weights, leg extension machine, banded, backpack (get creative)

Leg Extensions, KB

The 3D Kickstand RDL is AWESOME for developing the hamstrings in multiple planes. If you haven't tried this, I promise you will feel the difference. 

The cones are simply a visual for you to see the different angles you are aiming to achieve. Each rep is counted as all 3 points (as shown). For example, a set of 3 would be 9 repetitions (3 at each angle). 

To do it right: 
1. Assume a 'kickstand' stance, which is a narrower split stance with 90% of your weight on the front leg. The back leg heel is elevated with pressure on the ball of the foot.  

2. Engage core to lift weight using the hand opposite the front leg.

3. You can try the same order of reps as shown: Front, Outside 45 deg and Inside 45 deg

4. At the bottom of each rep, feel the stretch in your glutes. Use this stretch sensation as a "trampoline" to pull you up. This challenges the fibers in a lengthened position while building a stronger mind-muscle connection and encouraging muscle growth. 

Modifications: 3D Single leg deadlift, Single leg deadlift, conventional deadlift

3D Kickstand RDL

The Reverse Nordic is great for building high level eccentric strength and control. This means that it strengthens our quad in a lengthened position.

Similar to the Nordic hamstring curl, the reverse Nordic is extremely injury preventative because it helps us turn on the brakes when we need it most. 

For example, if we land in a way that forces us to quickly bend our knees, our quads should kick in to make sure we don’t crumble. 
It also allows us to have strength in our quad in more challenging positions. 

Engage your entire body so that you are a rigid plank. Making a fist is helpful in doing this. Full range of motion is reaching your butt to your heels. Any more will involve joints other than your knees (lower back, hips, etc.)

This can be a lot on the knees, especially the patellofemoral joint, so progress slowly (partial ROM or band assistance) and always listen to your body.

Reverse Nordic - Band Assisted

Set up for the barbell hip thrust by positioning the barbell over your hips with a pad for comfort. Sit on the floor with your shoulder blades against the edge of a bench. Plant your feet firmly on the ground, hip-width apart. Before you begin the lift, think about the motion of 'scooping' – this means as you drive through your heels, imagine scooping your pelvis upwards. 

The 'scoop' cue is designed to maximize the engagement of the glutes throughout the lift, limiting compensation. 

Drive the hips upwards by pushing through your heels and scooping your hips upward and forward. Your body should form a straight line from your knees to your shoulders at the top of the movement. Squeeze your glutes hard at the top of the thrust, holding the 'scooped' position for a moment, then lower back down under control to complete a rep. 

Modifications: holding a KB or DB, sandbags, ankle weights, medicine balls, people etc.

Barbell Hip Thrust

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/D5 Strength

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/D5 Strength

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