Name: Playbook - TrickStrong RX - WristStrong: Your Path to Wrist Resiliency 🙌
Uploaded: 2024-02-28T17:25:32.123Z
Duration: 40 min
Description: WristStrong: Your Path to Wrist Resiliency 🙌

Im feeling muscles ive never felt before🤯

Welcome to WristStrong!

Why WristStrong?

In sports and daily life, your wrists bear a significant load. Whether it's executing skills like handstands and touchdown raiz, climbing, catching yourself from a fall, lifting weights, or just carrying groceries, the demand on your wrists is constant and unrelenting. WristStrong is here to ensure your wrists aren't just up to the task—they're thriving under pressure. Designed for those who want to push their limits without the setback of injuries, WristStrong is your go-to program for building strength, mobility, and resilience in your wrists.

Scalability

WristStrong stands out because it's grounded in practicality and adaptability. We understand that everyone's starting point and goals are different. That's why WristStrong is tailored to fit your unique needs, offering a progression path that scales with your abilities. This program is about more than just wrist exercises; it's a comprehensive approach to ensuring your wrists can support your ambitions, from acrobatics to everyday life.

Inside WristStrong

At the core of WristStrong is a series of exercises designed to gradually increase in intensity and complexity, ensuring your wrists develop the strength and mobility they need. This program isn't about quick fixes. It's about sustainable, long-term development. 
It's especially beneficial for individuals engaged in hand-planting sports or activities that place a high demand on the wrists. If you're ready to take your wrist strength and mobility to the next level, WristStrong is for you 👊

Getting Started

With a focus on progressive overload and injury prevention, the program is designed to be integrated into your current routine 1-2x/wk. Progressions are provided to ensure you can adjust the intensity and exercises to match & exceed your current level.

Let’s get it! 💪📈

The hallmark of a good warmup is that you feel prepared to move, not exhausted! Modify reps as needed to get the blood flowing.

Be sure to watch our ‘Mobility RX’ follow-along CARs tutorials for a detailed guide on performing Shoulder CARs. Regular practice is key to maintaining and improving shoulder joint health.

[Step 1: Starting Position]
Stand upright with your feet hip-width apart. Engage your core as if bracing to lift something heavy.

[Step 2: External Rotation + Adduction]
Start with your arm at your side, elbow straight, and palm facing up. Begin by externally rotating your shoulder so that your bicep faces outward, away from your body. As you do this, bring your arm in front of you towards the midline of your body. This is the starting position for the shoulder CAR.

[Step 3: Flexion + External Rotation]
From this externally rotated position, begin to raise your arm in front of you and up towards the ceiling, continuing to externally rotate your shoulder as you move. This means your thumb will point outwards as your arm reaches its highest point overhead.

[Step 4: Extension + Internal Rotation]
As you pass the top of the movement, start to internally rotate your shoulder. Continue moving your arm backward in a circular motion, bringing it down behind you. Your palm will face outward, and your thumb will point down when your arm reaches the back.

[Step 5: Adduction to Close the Circle]
Continue to bring your arm down to your side, maintaining the internal rotation. Your palm should face behind you when your arm reaches your side.

[Step 6: Reverse]
Now, reverse the entire sequence. Start with your arm at your side, palm facing back. Lift your arm up and back, externally rotating as it goes overhead. Continue the movement forward in a circular motion, finishing with your palm up and your arm back in the starting position.

Focus on moving through a comfortable range of motion, avoiding any pain. If you feel discomfort, reduce the range. Remember, it's about quality and controlled movement.

Shoulder CARs

Check out our ‘Mobility RX’ follow-along CARs tutorials for a detailed guide on performing Elbow CARs. Consistent practice is essential for maintaining and improving elbow joint health.

[Step 1: Starting Position]
Stand up straight with your feet hip-width apart and arms straight. Engage your core as if you're about to lift something heavy, ensuring a stable and upright posture.

[Step 2: Forearm Supination]
Begin by turning your palm up to achieve maximum supination (palms-up rotation) in your forearm. Imagine spinning at the elbow such that your forearm is facing outwards. This is the starting position for the movement.

[Step 3: Elbow Flexion + Maintaining Supination]
From this maximally supinated position, start flexing your elbow, lifting your forearm as if trying to touch your shoulder with your hand. Try to maintain this level of supination throughout the flexion. Bend your elbow to your maximum pain-free range of motion.

[Step 4: Transition to Pronation at the Top]
Once your elbow is fully flexed and your hand is near your shoulder, transition into pronation by rotating your forearm so that your palm faces downward.

[Step 5: Elbow Extension + Forearm Pronation]
Begin to extend your elbow while maintaining pronation. Extend until your elbow is in a straight, locked out position. 

[Step 6: Transition to Supination at the Top]
As you bend your elbow again, return to the supinated position with your palm facing up. Return to the starting position (elbow extended & supinated) and repeat. 

Perform this controlled motion for repetitions, ensuring isolation of the movement in your elbow. After completing the set, switch arms and repeat.

The goal is to move through your full range of motion without any pain. If discomfort occurs, adjust the range accordingly. Remember, it's about quality and control. Regular practice will improve your elbow mobility.

Elbow CARs

Be sure to check out our follow-along CARs tutorials in ‘Mobility RX’ for a comprehensive guide on performing Wrist CARs. Doing these daily can greatly benefit joint health.

[Step 1: Starting Position]
Begin by standing straight with your feet hip-width apart. You can stabilize yourself with a hand on a chair or wall. Engage your core as if preparing to lift a heavy object. Bend your elbow to 90 degrees with your palm facing up.

[Step 2: Ulnar Deviation + Extension]
Start by moving your wrist towards the pinky side (ulnar deviation). From this ulnar-deviated position, extend your wrist downwards. Keep your fingers relaxed and focus the movement solely on your wrist.

[Step 3: Radial Deviation + Extension]
Next, move your wrist towards the thumb side (radial deviation) while maintaining the extension. Ensure that the movement is isolated to your wrist.

[Step 4: Radial Deviation + Flexion]
Continue by flexing your wrist upwards, still deviated towards the radial side. Keep the elbow stable and the movement smooth.

[Step 5: Ulnar Deviation + Flexion]
Now, start moving your wrist back towards the ulnar side while keeping it flexed upwards.

[Step 6: Continuing the Circle]
Continue the circle by repeating the steps above for reps.

[Step 7: Reverse the Circle]
Reverse the entire sequence. 

The movement should be deliberate, within your full comfortable range, avoiding any pain. If there is discomfort, modify the range of motion. Focus on quality and control. Consistent practice over time will enhance your wrist mobility.

Wrist CARs

This is another great mobility exercise for the shoulder girdle and thoracic spine.
 
The shoulder is a 3D ball and socket joint. Our mobility and stability training needs to reflect this for maximum benefit and carryover to functional tasks such as reaching over head or behind our back.
 
For Rotating Angels, start on your stomach with your forehead supported on a firm surface such as a floor, mat or towel. Lift your arms off of the ground with scapular (shoulder blade) engagement. Limit shoulder shrugging as much as possible during this exercise. 

Notice how we rotate the shoulder continuously throughout the movement, achieving a palms up position once our arms raise above our shoulders. In overhead movement, the palms up position prevents impingement & promotes external rotation, or opening of the shoulder.

When below the height of the shoulder, begin to internally rotate the shoulder with the goal of touching the backs of your hands together - all in a pain-free range of motion.

Rotating Angels

Steps to doing this right:

1. Identify your wrist crease and place a strong band or belt over it. Be sure that this band is on your wrist, not your forearm!

2. Pull the band to tension at a downward 45 degree angle.

3. Lean your body over your wrist while keeping a downward, diagonal band tension. This will create space in your wrist joints. 

4. Try to get further into your pain-free range of motion with each rep.
 
You should do this if you have pinching or block sensation with wrist extension, or if you lack wrist mobility and stretching alone has not improved your range of motion!

The belt is used to stabilize the carpal bones of the wrist so that the forearm (radius, ulna) translates over it and increases joint mobility.

Optional: Banded Wrist Mobilization

WristStrong Warmup

Get warm! Perform as many clean reps as you can for 30 seconds in each direction.

This is a common group of exercises to perform in the p/rehab process to improve strength, endurance and control of the muscles that stabilize the wrist.

Go to your full, pain-free range of motion in each direction. 

You can use bands, dumbbells, or other forms of hand-held resistance to do these. If you need to - get creative! This could mean using weight plates, grocery bags etc. to do these exercises. For pronation and supination, you can get any stick and attach a weight, such as a light ankle weight to the end.

Primer A: 6-Way Wrist Burnout (30 sec each way)

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.

Primer B: Pike Pushup

The handstand progression involves gradually working towards a full handstand walk, emphasizing balance and core strength. This progression is crucial for developing the muscular control and stability needed for various acrobatic movements - particularly ones involving hand-planting. This also is a great way to strengthen and increase mobility at the wrists. 

If any of these progressions are painful due to lack of shoulder or wrist mobility, regress your angle with the assisted versions so that you are not fully overhead. Separately, work on your shoulder and wrist mobility and progress this exercise over time. 

Use support to achieve the level of inversion you are comfortable with. Walk up the wall or object, backing into it as shown. Having your chest facing the support ensures proper form and safety in both your ascent and descent. Press the floor away through your shoulders, not your elbows. 

We then progress all the way to a free-standing handstand walk. Oddly enough, many find this easier than standing still. Feel free to train both as they both have benefits. You can even combine the two, stopping every few steps to further your control over the skill. Remember to maintain good alignment between head to toe, as if you were standing on your feet. 

Modifications: Use wall support or a spotter, and practice partial handstands to build up strength, balance and comfort in the skill.

Handstand Hold Progression - 5x (max hold time)

This is a more advanced grip progression. Remember, you can use any weight or resistance that feels doable for you. You can even start with just a bar or stick and progress. 

For banded wrist rolls, attach one end of a band to a weight, and the other end to a stick. Wrap it around and spin the stick by "wringing" it like a towel as shown. Your goal is to choose a weight where it's challenging to control it all the way up and down within one rep. Each full rep may take about 30-60 seconds, and is designed to improve grip strength and endurance. 

If you have access to a rope, this is an excellent way to progress your grip. You are now commanding your bodyweight through your grip, which will tremendously increase your grip strength and endurance over time. Be sure to stay away from complete failure, especially at high heights for safety reasons. 

Modifications: ball squeezes, increase or decrease wrist roll resistance, hanging or other skills on gymnastics rings

Adv. Grip Progression: Banded Wrist Rolls ➡ Rope Climbs

This drill is great for improving our core stability, glute activation, as well as our shoulder, elbow and wrist stability in an extended position. This is a great one to train to improve our upper body pushing strength and coordination, which will translate to our handed skills. In Tricking, this also mimics falling with an outstretched hand, which should be avoided, but it happens! Therefore this can be protective against future issues. 

Prop your arms at a comfortable distance directly behind you. Having your fingers pointing backwards will challenge your wrist range of motion and encourage shoulder/chest opening. 

With your core and arms engaged, lift up by driving your hips towards the ceiling. You should feel this push come from your glutes. 

Now coordinate your upper and lower body to walk for time. Try to approach your max time walking for 2 reps per workout. This will improve your upper body and core endurance. 

Modifications: Crab bridges, crab holds, using a stable chair for your hands to reduce pressure and wrist range of motion.

Crab Walks - 2x (to max hold)

The incline plyo pushup is an advanced pushup variation that can help us develop massive strength, stability and power in the upper body and core. 

1) Prop your feet on an elevated surface behind you. The higher the surface, the more difficult this exercise becomes. 

2) Use your core to lock in a well-aligned plank position. 

2) Drop into a pushup and catch the descent  

3) Using the recoil, quickly push against the ground as hard as you (safely) can. 

4) You should push off hard enough for your hands to leave the ground. If not, see modifications. 

5) Catch the descent of the previous pushup and keep going until you reach 5 reps. Remember to use your max power in each rep. 

Modification: pushup position, elevate your hands

Incline Plyo Pushup

Wrist pulses are a great drill to train your pushoff in upper body skills such as plyo pushups, handstands, roundoffs, touchdown raiz, etc. This is also a really powerful way to train your wrist flexors.

For form, keep a rigid core and straight arms so that the force is focused on the fingers, wrists and elbows. Make sure you are using the appropriate progression for your current level. Start upright, and lower your body as shown as you progress. 

Modifications: from a kneeling position, from a quadruped (all fours) position, reduced wrist range of motion, reduced speed and force

Wrist Pulses

Superset A: Incl. Plyo Pushup, Wrist Pulses - 3x5

Hammer curls are bicep curls where your thumb is facing upwards. 

Use this progression help improve grip strength and elbow flexion strength. It is common in many pulling patterns that we will be gripping hard and bending our elbows towards our body. This progression isolates this movement pattern. 

Form tips:
Grip the bar HARD
Use weights that you can perform through a full ROM

P.S. Using a kettlebell is WAY harder. Enjoy!

Modifications: Resistance type (banded, weighted plates, weighted bags), reduce or modify weights as needed

Hammer Curls (Grip Progression)

For athletes who rely heavily on upper body strength, especially in movements that require an aggressive push, developing the triceps is crucial. This progression targets this muscle group to enhance strength and stability in the upper extremities.

Tricep Pushdown: 
Engage the core and maintain a slight bend in the knees for stability. As you push the handle, bar or band downwards, focus on a full extension at the elbow while keeping the elbows pinned to your sides. This ensures the triceps are doing the bulk of the work.

The controlled return (eccentric phase) is just as vital, as it helps develop the muscle's ability to resist force, which is essential in catching, braking, or controlled movements (ex. handstands, setup tricks etc.).

Add tension by focusing on a tight grip. By gripping hard, we increase activation of our arms and core, leading to increased gains. 

Plyo Tricep Extension

A bit unconventional, but just try it to feel the increased demand on not only your triceps, but your grip strength! This is an athletic progression that mimics a throwing motion and places alot more demand on the wrists. Start and progress with light weights that you can fully control. 

Modifications: cable column, bands, overhead tricep extensions, single arm, overhead medicine ball throws

Triceps Progression

Superset B: Hammer Curls, Triceps Prog. - 2x10

Feel free to add any other favorite wrist stretches or self-treatment (foam rolling, etc.) after this workout.

Quadruped Wrist Circles are a low-impact way to work on your wrist mobility.

To perform correctly, shift weight over arms in a circular pattern - only going to ranges that are pain-free and "pinch"-free.
Focus on the ranges of motion that challenge your wrist while still adhering to the above guidelines. 

After 30 seconds, switch directions. Perform 2 sets in each direction. 

Modifications: reduced range of motion, standing, against wall

Quadruped Wrist Circles

Steps to performing the stretch (2 min hold): 
1. Straighten your elbow
2. Pronate, or flip your palm down 
3. Flex your wrist and pronate further so that your thumb is facing as far out as you can actively. 

Now use your other hand to add over pressure into this direction.

Steps to performing the contract:relax reps:

1. After the 2 min hold above, maintain the stretch and begin contract-relax cycles
2. To contract, push into hand for 10 seconds
3. Relax further into stretch for 10 seconds
4. Repeat for 5 reps

The wrist flexors originate at the medial elbow, and are muscles involved in closing our hands, gripping and pronating. These muscles can get tight or overworked if we are doing a lot of gripping activities or have a muscular imbalance. This can be exacerbated by activities like frequent phone use or typing.

Forearm Flexors Stretch (Contract:Relax - 10:10)

Steps to performing the stretch (2 min hold): 
1. Straighten your elbow 
2. Pronate, or flip your palm down
3. Flex your wrist and pronate further so that your thumb is facing as far out as you can actively. 

Now use your other hand to add over pressure into this direction.

Steps to performing the contract:relax reps: 

1. After the 2 min hold above, maintain the stretch and begin contract-relax cycles
2. To contract, push into hand for 10 seconds
3. Relax further into stretch for 10 seconds
4. Repeat for 5 reps

The wrist extensors originate at the lateral elbow, and are muscles involve in opening our hands, supinating our hands and most importantly help to stabilize the wrist during gripping activities. 

They can also get tight from being in a shortened position all day if you type or use your phone a lot.

These muscles are basically the reigns for the flexors, meaning they have to work even harder to stabilize and check the wrist flexors whenever we grab or throw something. Stretching and strengthening these muscles often is ideal for shoulder, elbow wrist and hand health.

WristStrong: Your Path to Wrist Resiliency 🙌

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