Name: Playbook - TrickStrong RX - W4/D3 Upper Body Strength
Uploaded: 2023-11-08T15:55:23.705Z
Duration: 45 min
Description: W4/D3 Upper Body Strength

Micah

James

Charlie Grenhart

Ethan

Upper body definitely gonna feel this tomorrow

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 archer pushup is essentially a wide base pushup with a single arm bias. This is an advanced pushup variation that can help us develop massive strength, stability and power in the upper body and core. 

Keep your working arm close to your body and below your shoulder level for safety and efficiency.

The head and arm motion helps to coordinate the movement, but is not necessary.

Pushup - Archer

The ring dip is a very challenging  exercise that builds high levels of upper body pushing strength, stability and coordination. 

Your lower body and core also contribute by keeping the body as stiff as possible. 

Creating total body tension will help you to perform this safely and with better form. 

You can also set the rings to a height that your feet can touch the floor if you need assistance.

Dips - Ring

A major key to the inverted row is total body rigidity. Using one arm makes it more difficult to stabilize and to pull, especially on rings.
 
The rotation from threading your free arm through mimics many athletic movements such as in twisting and pulling.

You can modify difficulty by standing more upright.

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.  

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

Inverted Row - Single Arm, Thread, Rings

This exercise is a precursor to the handstand pushup skill. It is great for improving overhead shoulder strength, power and stability - especially in a weight-bearing position. 

This is useful in movements where our arms are planted on the floor (touchdown raiz, handstands, cartwheels, etc.)

Notice the tripod position between my hands and head at the bottom of the rep. This creates an efficient, stable base for the shoulder to push from.

Pushup - Pike, Elevated

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

W4/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

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)

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

W3/D3 Upper Body Strength

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)

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!

W4/D3 Upper Body Strength

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