Name: Playbook - TrickStrong RX - W2/D1 Strength & Stability
Uploaded: 2023-11-08T15:55:23.221Z
Duration: 45 min
Description: W2/D1 Strength & Stability

Such a banger, power step ups got the legs feeling primed for session

Ethan

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

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 (rotating towards the front leg).

Aim to get your elbow to the floor on the downward rotation, but not at the expense of form or pain.

Lunge with Thoracic Rotation

The sumo squat is an awesome lower body exercise often used to improve foot, ankle and hip mobility. 

By turning our feet out and squatting down as low as possible, we open up the hips and ankles, which helps us above (lumbar spine) and below (knees) as well. 

You can also use your elbows to push your knees out a bit further, while maintaining a neutral pelvis and engaging your core. 

Stand tall and push your chest forward a bit to encourage good thoracic extension. This is amazing movement prep before squatting exercises.

Tight hips not only affect our comfort in daily life, but our tricks as well. Poor hip mobility and stabilization can lead to inefficient technique and pain or tightness due to the additional stress.

Sumo Squat

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 (Alternating)

This is an advanced planking variation that mimics the moment you "enter the barrel" in your twisting skills. You can imagine you are throwing a variation, or at the end of your swing just before initiating a twist. 

How to Perform:

1) Start on your side with your knees and hips flexed at a 45 degree angle
2) Press into the floor with your elbow and knee
3) Keep your opposite arm and leg parallel to the floor as your raise your body
4) Engage your core, glutes, and lats as you hold this position. 
5) If you can perform this for at least 20 seconds on each side, you can add a rocking motion to increase the difficulty of the exercise. 

Dynamic Side Planks are great for training core stability with simultaneous engagement of the upper and lower body (especially the hips!). Adding the rocking motion can help us train balance while maintaining our engagement in a dynamic motion.

Aim for 5-10 reps as shown on each side

DNS Side Plank

Warmup

You can perform this with bands or a cable column at the gym. Perform back-to-back as a circuit for 2 rounds. Aim for 10 (challenging) reps each side. Rest 60-90 sec between rounds.

Chops and Lifts are great for Swing Strong due to the fact that they are excellent at improving our ability to stabilize rotational forces. 

Doing this in a split stance allows for more rotational range of motion and increases the challenge as each leg has to stabilize more independently (vs doing this with legs in parallel, for example.)

This less stable base of support carries work over to the core and upper extremities as they have to pick up the slack. 

🧘‍♂️We want to be in a neutral pelvic alignment with this one, avoiding excessive arch or rounding in the lumbar spine by engaging our core. This should feel like drawing your belly button towards your stomach without holding your breath.

For chops, start with band or cable anchored above you and to your side. Pull the band at a diagonal from your ear to your opposite knee (which should be in front if using a staggered stance). Slowly let the tension out to return to the starting position.

Modifications: kneeling, half kneel

Banded Chops

Chops and Lifts are great for Swing Strong due to the fact that they are excellent at improving our ability to stabilize rotational forces. 

Doing this in a split stance allows for more rotational range of motion and increases the challenge as each leg has to stabilize more independently (vs doing this with legs in parallel, for example.)

This less stable base of support carries work over to the core and upper extremities as they have to pick up the slack. 

🧘‍♂️We want to be in a neutral pelvic alignment with this one, avoiding excessive arch or rounding in the lumbar spine by engaging our core. This should feel like drawing your belly button towards your stomach without holding your breath.

For lifts, start with band or cable anchored below you and to your side. Pull the band at a diagonal from your foot to your opposite ear. You can put a band under your back or front leg. Slowly let the tension out to return to the starting position.

Modifications: kneeling, half kneel

Banded Lifts

Chops & Lifts

This exercise is one of the best exercises for lower extremity and core stability. It trains the posterior chain, most notably the hamstrings and glutes in an extremely functional way. 

It's important to work on the posterior chain as we are often quad dominant. This balances the body and can help prevent hyperextension injuries at the knee.

If you are someone with tight hamstrings, this will help tremendously, as the body responds to lengthening under load well and will allow the hamstrings to move more freely over time. 

Form Tips:
- Hinge at hips while maintaining neutral spine
- squeeze fists to create total body tension
- ground yourself by "grabbing the floor" with your feet

If you don't have weights, do this bodyweight for a rep range that challenges you.

Modifications: Barbell, dumbbell, banded, balance pad, bodyweight

Single Leg Deadlift

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. Use a padded but firm elevated surface for your top leg (such as a bench or padded box). 

2) Tensing your core, rise to a side plank with the bottom leg bent. Push into the surface using only your top leg to rise. Lower with control. 
3) Maintain neutral spinal, shoulder and lower extremity alignment

4) Hold the top position for 1-2 seconds before returning to the starting position

Modifications: Holds vs dynamic, bent leg vs straight, on floor vs elevated

Copenhagen Lifts

Touchdown squats are great for training single leg strength and stability at the top of our push off. This is the range most often used in swings, so we want this strong! With 5 rep sets, we are targeting strength and power development. Use a weight that is challenging while form is maintained. 

To perform correctly: Find a ledge, step or stair of 6-12 inches. Squat on one leg with compression through your hips and knees. Your free leg should be raised in front of you as a counter balance. Tap (but don't rest) your front leg on the ground in front of you. Make sure your stance heel is grounded and that your hip and knee track straight over your foot. Make sure your are stable before lifting. 

Remember, as long as we are training movement patterns to a degree where it is challenging (while good form is maintained) then we are golden!

Touchdown Squat

Stay safe! Start with bodyweight and progress in weight and height. 
With 5 rep sets, we are targeting strength and power development. Progress to a weight that is challenging while form and balance is maintained. 

The power step up involves a step up where your free leg drives to a high knee position, isolating the working leg. This resembles athletic movement like sprinting, jumping & swings.

Push your working leg down *through* the box in order to rise with power and stability. Keep your foot grounded as you drive to a standing position. Own the top position for 1-2 seconds. Lower with control. 

Remember, as long as we are training movement patterns to a degree where it is challenging (while good form is maintained) then we are golden!

Power Step Ups

W2/D1 Strength & Stability

Keith

Swing Strong Program [Watch this first!]

Wow, I never expected the banded lifts to be that hard!

Jérémy

Feels like it need’s a bit of heavy lifting but other than that it’s amazing!

Royi

so simple yet so effective, in love with this.

Landen

W1/D1 Strength & Stability

Oton

Parker

W1/D3 Mobility

Ended up getting distracted with the swings at the end and had a full concrete session lol

W2/D1 Strength & Stability

Community

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