Name: Playbook - TrickStrong RX - W3/D3 Upper Body Strength
Uploaded: 2023-11-08T15:55:23.661Z
Duration: 45 min
Description: W3/D3 Upper Body Strength

Thought i was hot stuff till I got to those chin ups

Micah

Ethan

Ryne

Pull Aparts are amazing for upper back strength and stability. Pull aparts develop our scapular muscles which play an important role in neck, shoulder and spinal function. 

We want to feel this exercise between the shoulder blades and at the lat muscles. We want to avoid upper trapezius dominance which can limit overhead shoulder mobility and put undue tension on our neck and shoulder. 
We get set with a chin tuck, scap squeeze and core engagement. We want to generate total body tension each rep. 

1.	Begin in a supported position so that we can learn and maintain the form of the exercise early on. 

Foam rollers are best for this as they have a rigid platform, provide great feedback and allow room for additional ROM. 

The goal is to pull your hands apart, rather than getting them behind you. By doing this, you squeeze the scapulae together rather than rolling the shoulder forward, which is NOT our goal.

2.	Progress by doing it in a standing position, where support is removed.

Banded Pull Aparts - Standing

The floor press is a more joint-friendly way to train your upper body pushing strength than a bench press. 

The kettlebell (or dumbbell) floor press encourages increased stability and core activation, while allowing you to move more naturally than when using a barbell. 

I make a fist to further encourage total body tension.

Floor Press - KB

Tricep Dips are a great way to train our upper body pushing strength in a weight-bearing position. These are also helpful in improving strength throughout the shoulder's full ROM. 

If you don't have challenging weights, modify by doing it bodyweight until fatigue.

Tricep Dip - KB

A major key to the inverted row is total body rigidity. 

Total body tension includes consciously squeezing your hands around the bar, engaging your scapular muscles, core and glutes. Your legs can be bent or straight (harder) during this. Try not to use your legs to help you up.

Our goal is to get the chest to the bar. We introduce a bit of extension at the upper back by aiming our chest for the bar. 

This is optimal for the shoulders, enables our back to do the pulling and keeps our other smaller muscles from driving the exercise. 

For example, poor form can make this primarily an arm workout which is what we want to avoid here.  

You can modify difficulty by standing more upright.

Remember, we are still maintaining that scap squeeze at the bottom of this rep.

Inverted Row - Straight Legs

The overhead press improves our upper body pushing strength in an overhead position. The half kneeling position and unilateral press forces us to engage our core and shoulders to stabilize.

Overhead Press - Half Kneeling, KB

Chin ups are a pullup variation with a supinated, or palms up grip. In this position, we stress the biceps a bit more than in other grips.

Create total body tension from head to toe by squeezing the bar, your core, glutes, quads and calves. Becoming a rigid board allows the lift to be more efficient which will translate to your movement in athletics. 
 
Rep ranges for this exercise will be very individual! Go until you find it difficult to maintain your form.

Chin Up

W3/D3 Upper Body Strength

first day done! so good. me and ryne boutta go ham on this.

Landen

Talon

Kerwood

W1/D1 Strength & Stability (Full Body)

Josh

Charlie Grenhart

W1/D2 Mobility (Full Body)

Mitchell

Yahav Ori

Was left with noodle arms after this… 10/10!

W1/D3 Upper Body Strength

Rotational tosses prolly my new favorite exercise now

Aidan

I loved the sprints loop until about the 3rd set, then I started dying

Dylan

I did not enjoy the sprints. But I know it’ll do wonders for me.

W1/D4 Power (Full Body)

My body needed this after those first four days 😄

I feel gooooood, every tricker should be doing hip 9090s

Alex

W1/D5 Mobility 2 (Full Body)

Single leg deadlifts felt so nice after the nordics

Nick

Chrisby

W1/D6 Lower Body Strength

W1/D7 Rest Day

I was fearful in those last turkish getup reps

W2/D1 Strength & Stability (Full Body)

W2/D2 Mobility (Full Body)

Sagi

W2/D3 Upper Body Strength

Hit different when actually executed the exercises properly 😂

Denis

W2/D4 Power (Full Body)

W2/D5 Mobility 2 (Full Body)

Thought I was doing well until the last circuit, my calves were dying

Legs are blasted, went up in weight for the legs

W2/D6 Lower Body Strength

W2/D7 Rest Day

Those Turkish getups got me feelin some typa way 😫

During the getups I stare at that kettlebell like it is my worst enemy

W3/D1 Strength & Stability (Full Body)

Quad pull aparts sucked until I got a new band, S tier

Thanks to those exercises, I have a better relationship with my body 😁

W3/D2 Mobility (Full Body)

Parker

W3/D4 Power (Full Body)

W3/D5 Mobility 2 (Full Body)

W3/D6 Lower Body Strength

W3/D7 Rest Day

Was NOT ready for the bell up 😭 same for the bird dogs, both felt amazing

W4/D1 Strength & Stability (Full Body)

W4/D2 Mobility (Full Body)

James

W4/D3 Upper Body Strength

Forgot how much of a killer this day is 💀

Henry

W4/D4 Power (Full Body)

W4/D5 Mobility 2 (Full Body)

W4/D6 Lower Body Strength

W4/D7 Rest Day

I definitely feel a huge difference in my workouts. My mobility, strength, and power, have all increased

Casey

W5/D1 Strength & Stability (Full Body)

W5/D2 Mobility (Full Body)

W5/D3 Upper Body Strength

W5/D4 Power (Full Body)

W5/D5 Mobility 2 (Full Body)

W5/D6 Lower Body Strength

W5/D7 Rest Day

Kristian

W6/D1 Strength & Stability (Full Body)

W6/D2 Mobility (Full Body)

W6/D3 Upper Body Strength

W6/D4 Power (Full Body)

W6/D5 Mobility 2 (Full Body)

W6/D6 Lower Body Strength

This was eye-opening, I'm definitely stronger and more mobile. I also found patterns where I was surprisingly weak. Highly recommend the program!

Super helpful on the journey to pain free tricks

Definitely feel a stronger foundation and more mobile through my back and hips. Thoroughly enjoyed this program!

W3/D3 Upper Body Strength

Community

More workouts from TrickStrong RX