Name: Playbook - 3D Athlete - 3D Fit ❤️
Uploaded: 2021-01-18T11:47:05.620Z
Duration: 45 min
Description: 3D Fit ❤️

I wasn’t able to finish, running on empty the past few days

Geovannie

Brad

Jacob

Get ready to jump, run, swing, slam and carry. Let’s rock 🎸

Vertical explosion 💥 in the sagittal, frontal and transverse plane.

*Start with the hands above the head and ankles, knees and hips extended. 
*Rip the hands down, bend the ankles, knees and hips drive the arms up explode as high as possible over the hurdle. 
*Stick the landing with soft knees and a strong stable base.

Hurdle jump/stick

*Start with the hands above the head and ankles, knees and hips extended. 
*Rip the hands down, bend the ankles, knees and hips and explode to the right over the hurdle. 
*Stick the landing with soft knees and a strong stable base.
*Do 2 sets of 4 reps on each direction

Lateral hurdle jump/stick

*Facing the hurdle jump as high as possible turning inside to the hurdle 180 degrees to the right and left.
*Stick landing with a strong stable base.
*This drill may take extra reps to execute at a high level. 
*Do two sets of 4 reps alternating turning right and left.

Rotate hurdle jump/stick

3D hurdle jump

*With the right foot on the box and left leg extended with a soft knee push up through the right leg and replace with the left foot on the box.
*As you explode up drive the arms from hip height to above the head. Be sure to sick all landings!
*Do one set of 5 reps on each leg.

Low box change up jump

*With the right foot on the box and left leg on the ground with a soft knee push up through the right leg sideways and replace with the left foot on the box.
*As you explode up drive the arms from hip height to above the head. Be sure to sick all landings!
*Do one set of 5 reps on each leg.

Low box lateral change up jump

*With the left foot on the box and right leg on the ground with a soft knee push up through the left leg and turn 180 degrees. Land in the opposite direction with the right foot on the box and left foot on the ground. 
*As you explode up drive the arms from the outside leg to the ceiling. Be sure to sick all landings!
*Do one set of 5 reps on each leg.

Low box rotation change up jump

Low box change up

*Start in a sprinters stance. Drive off the front leg (left) and punch back leg (right) through. 
*Slow controlled back pedal to start position. 
*Perform 5 reps with lead leg on both sides.

Band repeat sprint

*Begin in a neutral base. 
*Push sideways off the left leg into the tension of the band. 
*Control the shuffle back to the beginning position.
*Do one set of six reps to the right and left side.

Band shuffle repeat

Band sprint/shuffle

*Start with the feet hip width apart and kettlebell between the legs with the hips loaded down and back. 
*Drive the hips up and out firing the kettlebell to shoulder height. A slight bend in the elbow is ok. 
*Squeeze the glutes and core as the hips extend for a strong and stable and upright torso. Think like you are doing a vertical plank. 
*Control the kettlebell back to the start position and repeat the movement continuously.

KB swing

*Start with the ball extended above your head. 
*Drive the ball down into the ground as you drop into
A squat position. 
*Catch the ball at hip height and repeat.

Med ball slam

Benefits: 
*Vertical core strength 
*Loaded movement
*Improved posture. 
*Grip strength

*Start with both kettlebells at shoulder height with elbows in and thumbs pointed to the midline of the body. 
*Walk forward maintaining a strong stable core.

Double rack carry

*With the right arm extended above the head hold the kettlebell in a neutral position from the bottom up. 
*Walk forward and maintain a strong stable core and stability in the shoulder complex. 
*Squeeze the handle of the kettlebell to prevent shifting. 
*Repeat in the left hand.

Bottom up carry

*With the elbow bent at a 90 degree angle at shoulder height hold the kettlebell from the bottom up.
*Squeeze the bell to maintain stability and prevent shifting.
*Keep a strong stable vertical core and walk forward. 
*Repeat with the other arm.

Waiters Carry

*Start with the kettlebell in the right hand and elbow tucked in against your side. 
*Your forearm should be vertical and thumb pointing back towards you.
*Moving sideways to your left step sideways maintaining straight legs and a strong stable vertical core. 
*Repeat going in the other direction

Lateral carry

*Start with the kettlebell in the right hand and elbow tucked in against your side. 
*Your forearm should be vertical and thumb pointing back towards you.
*Moving sideways to the left cross the right foot in front and behind the left leg. Keep a strong stable and vertical core. 
*Repeat going in the other direction.

3D Fit ❤️

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