Name: Playbook - TrickStrong RX - W4/D5 Strength/Stability (B)
Uploaded: 2023-11-08T15:55:23.612Z
Duration: 45 min
Description: W4/D5 Strength/Stability (B)

The goblet squat is an awesome lower body exercise used to improve strength and power. The goblet hold creates a more vertical position which emphasizes the quads. Goblet squats are a great exercise to improve your vertical leap. 

It is also helpful in mobility training, as the weight helps push us into more ankle dorsiflexion and opens our hips.

Goblet Squat - KB

The Bulgarian split squat is an excellent exercise for improving single leg strength, power and control. 

Think of this as a single leg squat variation. 90% of your weight should be placed on the front leg. 

Depth should be determined by your form. Go as low as possible with great form to improve strength and stability in your full ROM.

For the back leg, a standard chair/bench (or lower) is an appropriate height for most people.

Bulgarian Split Squat - KB

Cone taps are perfect for advancing single leg stability, endurance and control. For Foot Taps, the free leg will tap each cone while the stabilizing leg does all the work. Challenge yourself, but don’t reach so far so that you are coming up off of your heel. Each direction will challenge your mobility, strength and stability in a different way.

Cone Taps - Foot, 3 Way

Cone taps are perfect for advancing single leg stability, endurance and control. For Hand Taps, we will be using the hip hinge to reach them. This is a great drill for training hip hinge mechanics and control

Cone Taps - Hand, 3 Way

Go until you feel fatigued yet still able to keep form. Repeat once in each direction with 30 sec rest between.

Lateral Band Walks are great for developing lower body strength - especially in the glutes! Adding the "raise" means your heel is elevated the entire time. This variation will increase load at the foot and ankle, all while challenging your balance and core stability. 

Form tips:

You want to make sure your hips, knees and ankle are square to where you are looking. You want to make your steps as wide as possible without compromising your form (knees collapsing inward, changing head level, toeing in or toeing out). 

Always choose your tension based on your form, not the other way around. Each step should be controlled, and an athletic stance should be maintained.

Lateral Band Walks - Raised

Monster Walks are great for developing lower body strength - especially in the glutes! Adding the "raise" means your heel is elevated the entire time. This variation will increase load at the foot and ankle, all while challenging your balance and core stability. 

Form tips:

You want to make sure your hips, knees and ankle are square to where you are looking. From here, bring your leg towards midline and push outwards as shown (like a "monster" or sumo wrestler) while walking forwards. 

You want to make your steps as wide as possible without compromising your form (knees collapsing inward, changing head level, toeing in or toeing out). 

Always choose your tension based on your form, not the other way around. Each step should be controlled, and an athletic stance should be maintained.

Monster Walks - Forwards, Raised

Monster Walks are great for developing lower body strength - especially in the glutes! Adding the "raise" means your heel is elevated the entire time. This variation will increase load at the foot and ankle, all while challenging your balance and core stability. 

Form tips:

You want to make sure your hips, knees and ankle are square to where you are looking. From here, bring your leg towards midline and push outwards as shown (like a "monster" or sumo wrestler) while walking backwards. 

You want to make your steps as wide as possible without compromising your form (knees collapsing inward, changing head level, toeing in or toeing out). 

Always choose your tension based on your form, not the other way around. Each step should be controlled, and an athletic stance should be maintained.

Monster Walks - Backwards, Raised

Raised 4 Way Monster Walks

Calf stretching is useful in improving ankle dorsiflexion ROM if your restriction is coming from the gastrocnemius or soleus muscles. 

If you have a joint restriction, or pinching in front of ankle, I recommend you watch our banded ankle mobilization video to target joint restrictions.

For effective calf stretching, we need to target both muscles, the gastrocnemius and the soleus as either of them can be restricted.

They are both plantarflexors, but since the bigger gastrocnemius crosses the knee, that is the primary muscle you will be stretching with your knee straight.

The soleus is best stretched from a bent knee position.

Slant boards are really useful in stretching the calf as we can get more of our body weight over our foot. Lean into the wall for best results!

Calf Stretching - Gastrocnemius, Slant Board

Calf Stretching - Soleus, Slant Board

W4/D5 Strength/Stability (B)

Matthew

Ethan

Good one! Didn't have access to a kettle bell, had to skip that portion 😅

Effa

W1/D1 Strength/Stability (A)

Just finished day 3 and I can already feel a difference with my ankle health. All of these exercises support safe landings and control with your body, which usually gets missed when training. Highly recommend 🙌🏻

Keith Weagle

W1/D3 Power

Sagi

W1/D5 Strength/Stability (B)

You should add the time per set for the ladder drills, otherwise great. This seemed a lot quicker than the previous days

W4/D5 Strength/Stability (B)

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