Name: Playbook - TrickStrong RX - W3/D4 Power (Full Body)
Uploaded: 2023-11-08T15:55:23.666Z
Duration: 45 min
Description: W3/D4 Power (Full Body)

Micah

Parker

Ethan

KB swings are great for building explosiveness in our hinging pattern. This is important for any athletic activity, including jumping, landing, running, cutting and pivoting. 

The deadlift is very effective in strengthening the hip hinge, whereas the KB swing stresses power. Like the deadlift, we need to maintain a neutral spine when doing this. The core stability we need is much more dynamic as we move quickly through this exercise. 

Start with a KB between your legs. Bend at the hips and knees a bit, similar to the bottom of a deadlift. Swing that KB backwards between your legs. Use that momentum, combined with great timing of your glutes to thrust your hips forward. Maintain a neutral spine. 

Your arm should reach chest height just due to the momentum alone.

Once your form is solid, progress in weight to challenge yourself!

KB Swings

Box Jumps are amazing for building leg strength, stability and explosiveness. The goal is to land in the center of the box with good landing mechanics: 

Absorb landing by bending at the hips, knees and ankles with core braced.

Stick landing for 3 seconds before standing. This solidifies good landing technique and deceleration ability. This is critical for improving performance and longevity.

Box Jump

This one predominately stresses our shoulder extensors and rotator cuff which are involved in our pulling strength and stability in the upper body. 

We also get a huge benefit in the lower body as our leg has to rapidly decelerate us. This trains our legs and core to absorb forces which will be useful in improving landing mechanics. 

Again, we want to create that stable base with total body tension so that after the ball is released, we come to a stop as soon as possible. 

Deceleration of the upper body is also going to be important to us injury prevention and improving performance.

Slam Ball - Single Leg

EMOM = Every minute on the minute. Perform this circuit at the top of every minute, and rest until the next minute starts.

Few exercises beat sprinting for developing monstrous lower body power and athleticism.

Be sure to fully warm up before going all out! We recommend a few warmup sets at 50-60% before getting into the 80%+ range.

Sprint

The chest pass is an awesome drill for developing power through the pecs, abdominal muscles, triceps and delts.

It teaches us to coordinate the upper and lower extremities to generate power as we do in athletics (switch legs at the halfway point). 

If you wanted to focus more on your arm pushing strength rather than coordinated motion, you could stand in a neutral stance as you throw it. This tends to be less friendly for the back, however. Be sure to engage your core to maintain a neutral spine. 

This is a lower impact way to train upper body pushoff mechanics for handed skills like touchdown raiz and cartwheel.

Chest Pass - Medicine Ball

Sprint/Toss EMOM x5

Lateral skier jumps super set with a med ball rotational toss.

The skier and it’s variations are amazing for building single leg strength, stability, explosiveness and change of direction ability in a safer, controlled environment.

Skiers are a valuable exercise in preparing us to cut, pivot, take off and land in a 3 dimensional way as we often do in tricking and other athletics

Skier Jumps

In the rotational toss, we have to coordinate motion from the ground up in multiple planes of motion. We need to train rotational power not only to improve our twisting, but to reduce injury risk. The stronger we are in the transverse, or rotational plane, the more resilient we will be to unexpected forces.

Rotational Toss - Medicine Ball

Skiers/Rotational Toss

W3/D4 Power (Full Body)

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)

Ryne

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)

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

W3/D3 Upper Body Strength

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/D4 Power (Full Body)

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