Name: Playbook - TrickStrong RX - W4/D6 Lower Body Strength
Uploaded: 2023-11-08T15:55:23.728Z
Duration: 45 min
Description: W4/D6 Lower Body Strength

Charlie Grenhart

Ethan

Ryne

The Raised (heel elevated) Bulgarian Split squat is an excellent exercise for improving single leg strength, power and control with increased foot & ankle demands.

Perform a single leg calf raise and maintain this heel elevated position throughout the set. You can modify by placing it down between reps.

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 - Raised

For the lateral lunge, start in a wide stance. You want to form 90 degree angle with the bent leg, while the straight leg assists by actively pushing it into the ground. 

Lateral lunges are also great for opening our chronically tight hip adductors.

Lunge - Lateral, KB

Engage your core to maintain a neutral spine. Squeeze your feet into the bar and descend with control. 

Use your hands to walk yourself back up to the starting position.

Nordic Curl - Eccentric

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

Single Leg Deadlift - KB

If you haven't been doing single leg calf raises, you will feel the difference not only in your calf, but in your foot and hip muscles as well. This is excellent for functional carryover to athletics as we are often pushing off on one leg.

Lower slowly (5 sec) in the eccentric calf raise. 

Stress the negative by lowering slowly and past neutral by using a step, stair or slant board. 

This is great for injury prevention because it begins to mimic controlling landings and decelerating from cuts and pivots. 

Research shows eccentric exercises are extremely beneficial for tendon issues. This can be a great exercise for those with achilles tendon pain provided it is progressed appropriately.

Early on, using the minimum necessary hand assistance is a good way to build up to doing it without support.

Single Leg Calf Raise - Eccentric, KB, Slant Board

Triple flexion is the combined motion of hip, knee and ankle flexion. This is an important pattern to develop knee drive in any athletic movement, including sprinting, kicking and of course many movements in tricking. 

We use triple flexion all the time in tricking to generate force in kicks or transitional skills. 
The muscles involved in triple flexion also help to absorb shock and decelerating us during takeoffs and landings.

On the stance leg, it improves stability massively not only through muscular endurance work, but improved coordination and proprioceptive input.

Triple Flexion - Banded

Calf Raise/Triple Flexion

W4/D6 Lower 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

W4/D6 Lower Body Strength

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