3D Athlete
Dumbbell Explosion 💥
Get started today!
Dumbbell 💪🏻 Explosion 💥 is a 4 week training program for the athlete looking to get to the next level ⬆️ with minimal equipment/space. The program consist of plyometric, speed, upper and lower body based training days. For youth athletes or individuals new to the program do the “body weight strong” workout in the free section instead of the explosive lifts! For more comprehensive warm up options check out “warm up 2 win” and the “Pre Lift Warm Up” in the solo workout section. Let’s roll 💯
Build muscle, Athletic, Performance, Bodyweight
4 weeks program
Build muscle, Athletic, Performance, Bodyweight
4 weeks program
/1567969343377_1567969339.999133-output-compressed.-shot.jpg)
/1581280881066_1581280877.057675-output-compressed.-shot.jpg)
/1634485906832_1634485903.278719-output-compressed.-shot.jpg)
/1566583310633_1566583308.2624202-output-compressed.-shot.jpg)
/1634320572248_1634320569.84476-output-compressed.-shot.jpg)
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
Reminders
Set workout reminders to stay on track!
/1576866560074_temp-comp.jpg)
About 3D Athlete
Online personal trainer
3D Athletes is setting the trend for athlete development and performance enhancement! Based on Gray Institutes system of “Applied Functional Science” 3D training has a unique understanding of movement in sports and the application of functional movement to performance programs and training. You play in 3D and train in 3D! #Train3D
Frequently asked questions
What are the goals of the program?
*Get stronger 💪🏻
*Jump higher ⬆️
*Run faster 💨
*Move better 💯
How to get the best outcome of the program?
*Do the exercises and workouts as prescribed.
*Perform the mobility routine in our solo workout section daily.
*If you would like a warm up routine we have multiple in our solo workout section.
*Contact us with any questions! We are here to help you be elite 🔥
*Attack each workout with great energy ⚡️
*Be relentless in the pursuit of excellence 💯
How to schedule the program into a week?
Day 1: Plyo day
Day 2: Upper body
Day 3: Off day
Day 4: Explosive 🧨 lifts
Day 5: Balance/stability
Day 6: Speed kills
Day 7: Lower body
*That’s just one ☝️ outline. Contact us with any further questions about organization. Multiple ways to set up a daily routine 💯
*The total program consists of five workouts per week for one month.
What do I need to participate in this program?
*A few dumbbells
*A track or somewhere to run outside/in a gym
Who are these workouts for (skill-level)?
*Intermediate to advanced athletes.
*We can tweak workouts so everyone can get great results and have success 👍🏻
*Contact us for modifications!
24/7 customer support
[email protected]
In-app chat support
Stay in touch and get exclusive insights, special offers & more
We only send emails occasionally and we respect your privacy
POWERED BY PLAYBOOK