Name: Playbook - TrickStrong RX - W1/D7 Session B
Uploaded: 2023-11-08T15:55:23.517Z
Duration: 30 min
Description: W1/D7 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

Jessica Williams

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

For the Rotational Athlete Program, perform Bird Dog Holds, maintaining the top position for 10 second intervals.

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

Bird Dog Holds (10 sec)

The Anterior Oblique Sling (AOS) Curl Up is an incredible core stability exercise that trains the core in a 3 dimensional way. The 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) Set up a band or cable column above your head and off to the side.

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

3) Curl your head up to face your opposing knee, pulling the band at a 45 degree angle to meet your knee. Special attention is placed on not lifting your shoulders up. You should feel this intensely all along the AOS line of tension (shoulder to opposite hip). 

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

AOS Curl Up

The Copenhagen plank is an incredible but underutilized side plank variation with emphasis on the adductors. 

These muscles are located in the inner thigh and are often undertrained even though they are necessary for efficient athletic movement. They aid in single leg stability and transfer of power from the upper to lower extremities via several anatomical slings (Lateral, Anterior Oblique, etc.)

To do it right: 

1) Get into a sidelying position with your elbow stacked directly under your shoulder

2) Tensing your core, rise to a side plank with the bottom leg bent (but still contacting the ground. Push into the ground using both legs to rise. You should feel this in your inner groin area (top leg) and your glutes (both legs)

3) Be sure that your ear, shoulder, hip, knee and ankle are in line. Maintain a neutral spinal position

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

Copenhagen Plank Level 1 (Bottom Leg Assist)

The Rotational Push Press is an incredible exercise that trains athleticism in a 3D way. 

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 twisting. By training these muscles along their functional path, we improve our movement efficiency. 

To do this right: 

1) Begin with a KB or DB in one arm w/ a bent elbow as shown

2) Tension your core with your lower back in neutral alignment

3) Bend your knees slightly in order to generate a spring-like force

4) Coil this force into your working arm by driving your elbow down slightly. Use this momentum to thrust upwards while punching diagonally in front of your face

5) Pivot with the same side leg while keeping your planted leg firmly rooted in the ground. This is important to blocking your momentum and delivering the force into your working arm

6) Always use resistance that you can fully control!

Rotational Push Press - Banded

W1/D7 Session B

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

Ryne

W1/D5 Session A

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/D7 Session B

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