Name: Playbook - 3D Athlete - Athlete Gains 👊
Uploaded: 2021-10-01T16:33:20.326Z
Duration: 60 min
Description: Athlete Gains 👊

A great workout to develop general athleticism, enhance movement quality and functional strength! You will need some basic gym equipment for this workout. Enjoy 💪

*Do one rep of each exercise for about 20 yards each.
*The purpose is to increase blood flow, expose the tissues/tendons and muscles to movement in multiple directions and build fluidity and resilience.

*Start with the right leg leading traveling forward. Don’t let the left foot cross in front of the right. 
*Slowly increase distance as you move forward.

Extensive gallop

*Start with the right leg crossed in front of the left traveling forward. Don’t let the left foot cross in front of the right. 
*Slowly increase distance as you move forward.

Crossover gallop

*Start with the right leg leading traveling forward. 
*Drive the left foot behind the right on a 45 degree angle and repeat the switch with every rep. 
*Keep the shoulders and hips square!

Alternating diagonal gallop

*Start with the right leg leading traveling sideways. 
*Maintain a small split between the right and left left. 
*Keep the shoulders and hips square!

Lateral gallop

Extensive gallop series

*Do two sets of each variation for five reps.

*Utilize a low box. 
*Fall up backwards and spring up to the box as fast as possible with as little bend in the knee as possible. 
*Fast, reactive and springy movements are the objective.

Low box pop

*Utilizing a low box fall off sideways landing on one leg. 
*Absorb load, and explode back to the opposite leg on the box. 
*Utilize a wall or stable object to help with stabilization on the landing portion of the exercise. 
*Perform landing on the right and left leg.

Low box pop/lateral

Reactive low box pop

*Start in a small to mid range forward lunge with the left leg forward and arms extended above your head. 
*Lunge backwards with the left leg and rip the ball down to about knee height.
*Repeat in the opposite direction.

Forward/back fake throw

*Perform a lateral hop ripping the ball across your body to the opposite hip. 
*Finish with both feet straight in a good base position. Repeat in the opposite direction. 
*Do 4 reps each way for 8 total

Fake throw/lateral

*Start with the left leg behind the right and ball extended above the right shoulder. 
*Lunge forward on an angle with the left leg and rip the ball from the right shoulder to left knee. 
*Repeat in the opposite direction.

Angle/fake throw

Fake throws

*Start with the hands above the head and ankles, knees and hips extended. 
*Rip the hands down, bend the ankles, knees and hips punching the arms forward jump horizontal as far as possible.
*Stick the landing with soft knees and a strong stable base.

Broad jump

*Jump forward rotating 90 degrees on every jump. 
*Be sure to rotate both right and left.
*Do four reps turning right take a short break then go left. 
*More difficult than it looks.

Quarter turn broad jump

Broad Jump

*Perform the prescribed reps of sled projection lunges followed by two explosive five yard bursts driving off the right and left leg.

*With a forward body lean into the sled push the ground down and back away from you to project forward. 
*Your body angle and shin angle should be very close to matching as you position yourself to project. 
*Think about dragging your toe on the ground as you push to get max hip extension. 
*Do three sets of 5 reps each way.

Sled projection lunge

*Start with the right leg 2-4 inches in front of the left foot. 
*Begin with the left arm forward and right arm back.
*Drive down and back through the right leg projecting horizontally.
*Big explosive arm and leg drive are key.
*Do two reps on each leg

Two point burst

Sled projection/sprint

*Begin with both hands clasped around the end of the barbell. 
*Get a slight forward body lean into the bar and keep the weight on the mid foot. 
*Sit the hips down and back without the heels touching and explode pushing the barbell up and out.

Landmine push press

*Perform a reverse lunge using a stable object to hold onto. 
*This provides stability to load weight. 
*Step backwards with an upright trunk/torso. 
*You should have about a 90 degree in the front leg at the end range of your lunge. 
*Do three sets of 5 reps on each leg. 
*If you don’t have a safety bar utilize dumbbells or kettlebells 💯

Safety bar reverse lunge

*Begin by grabbing the barbell with an underhand grip with both hands. Your body should be at about a 45 degree angle from the ankle to the shoulder. 
*As you pull yourself to the bar lift the left knee up to the hip at a 90 degree angle and stabilize. Alternate the right and left leg. 
*Be sure the hips and chest travel up and down at the same time. 
*Keep the core, glutes and hamstrings engaged at the all times. 
*Benefits: Upper back strength, glute, core and hamstring activation. 
*Do two sets of 6-12 reps based on your strength.

Inverter row/sprinters knee drive.

*With moderate weight perform squats to about a 45 degree angle. 
*Rhythm, fluidity and speed under control are key with this exercise.

Rythm squat

*Do two sets of each exercise for the prescribed amount of reps. 
*The low box in the video is 6 and 12 inches. Use a size that works best for you!

*Start with one foot elevated on a box with the cable in the same hand. 
*Lunge forward with the ground based leg extending the opposite arm forward. 
*Decelerate the load and explode back to the start position.

Cable/anterior pull

*Begin on a low box standing on the right leg and cable loaded in the right hand. 
*Fall off sideways landing on the left leg and extending the right arm. 
*Explode back to the beginning position pulling the cable. 
*Repeat in the opposite direction.

Cable/lateral power pull

Cable power pull

*Do two sets of each variation for four total sets.

*Begin laying on the ground with two dumbbells. 
*Start with both dumbbells in a neutral grip and press turning both knuckles out.

Dumbbell floor bench

*Lay on the ground with both arms extended and dumbbells in a neutral position. 
*Keep the load in the right arm extended only lifting with the right arm. 
*Repeat in the opposite direction.

Laying single arm bench

Floor bench

*Do two sets of each exercise. 
*Partner release the athletes legs at various times so the individual can’t get into a rhythm. We want to keep them guessing 💯 
*Get the fire 🔥 department on speed dial! you will need them after this burn 😂

*Begin in a push up position with a partner hanging on to both feet. 
*Be sure your partner has their hands under the shoulders and the feet are in line with the hips and shoulders.
*Maintain stability and body positioning as your partner releases one of your legs.

Reactive core/anterior chain

*Begin with you back on an elevated surface and a partner hanging on to both feet. 
*Maintain stability and body positioning as your partner releases your leg.

Athlete Gains 👊

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