Name: Playbook - 3D Athlete - Balance/Stability 1️⃣
Uploaded: 2021-10-26T14:22:16.340Z
Duration: 30 min
Description: Balance/Stability 1️⃣

Kids are getting stronger and more stabilized. You can see the improvement in the basketball game.

Coach Fronteras

Lucas

Nathan

Landon

Blake

Balance and core strength are key 🔑 components to injury prevention and athleticism. Get strong 💪 and stable!

*Do one set of each crawling variation. 
*Crawling is a foundational movement and very important to train 💯

*Begin in a four point stance with knees under hips. 
*Alternate arms and legs moving forward five meters and back five meters. 
*Keep a strong stable core.

Forward/back bear crawl

*Begin in a four point stance with knees under hips
*Alternate arms and legs moving five meters to the right and five meters to the left. 
*Keep a strong stable core

Lateral bear crawl

*Start with both bent at a 90 degree angle at hip height and both hands flat on the ground.
*Lead with the right foot and left hand rotating to the right. Lead with the left foot and right hand rotating left. 
*Circle very slowly all the way around in each direction.

Bear crawl/rotate

4 way bear crawl

*Do two sets of each variation. 
*These movements are amazing for controlling your center of mass. 
*Slowly transition between the different phases of both movements. Body control is key 🔑
*These movements can be very challenging so take your time and extra reps may be required 💯

*Start with your body in a V position with arms extended up and out in front of you with your legs straight and heels off the ground. 
*Slowly fall back until your shoulder blades touch the ground then return to you start position.

Rocker/forward and back

*Start with your hands crossed at your chest and feet touching elevated off the ground.
*You should have about a 45 degree angle from your hips to shoulders.
*Slowly shift side to side using your hips as a driver. 
*Do not let your hips or torso rotate during this movement.

Rocker/lateral

Rocking

*Do two sets of each exercise.
*Embrace the burn 🔥🔥🔥

*Start in a push up position.
*Reach out with the left hand as far as you can. 
*Keep the left arm in line with the shoulder. 
*Try not to shift side to side and fight to maintain position.
*Hold for 10-15 seconds.

Stability hold/Anterior reach

*Begin with both feet and hips on the ground with your knees bent at a 90 degree angle. 
*Extend the left leg to hip height. 
*Maintain a flat back and strong stable core.

Bear crawl/leg lift

*Begin on your side with the left elbow in the ground. Right leg extended on an elevated surface and left knee bent at a 90 degree angle. 
*Keep the hips elevated and core engaged and locked 🔒 in. 
*Do not let your hips drop.
*Hold for 10-15 seconds.

Lateral stability hold

*Drive through the right heel extending the hips up as high as possible. 
*Bend the left knee at hip height at a 90 degree angle

Sprinters hold

Ground based stability

*Do two sets of each exercise. 
*Adjust sets and reps as needed.

*Start with the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at shoulder-width distance. 
*Lock in the glutes and abdominal muscles. 
*Slowly shift the body forward and back with movement coming from the feet and shoulders. Maintain a strong, stable washboard core. Do not let  hips dip! 
*Forward and back is one rep.

Forward/back plank

*Start with the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at shoulder-width distance. 
*Lock in the glutes and abdominal muscles. 
*In a circular motion shift the body forward and back. 
*Movement should come from the feet and shoulders. Maintain a strong, stable washboard core. Do not let’s hips dip! 
*Perform one set of 8 rotations to the right and left.

Circle plank

*Start with the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at shoulder-width distance. 
*Lock in the glutes and abdominal muscles. 
*Slowly shift the hips side to side with the motion coming from the pelvis. Maintain a strong, stable washboard core. Do not let hips dip or rotate! 
*Side to side is one rep. Perform one set of 10 reps.

Side to side plank

3D plank

*Do two sets of each exercise!
*Your glutes and hamstrings will be sizzling 🥵 after this circuit!  
*Adjust sets and reps as needed.

*Position your feet on an elevated surface with your knees bent at a 90 degree angle. 
*Drive through your heels and extend your hips as high as possible and hold.

Hip thrust

*Start on the ground with both feet on an elevated surface. 
*Have the medial portion of your ankle facing up and knees out. 
*Drive through the side of your feet and hips rotating both in as you extend up. Finish with both feet in and heels going away from your body.

Hip thrust/heel release

*Start on your back with the left leg bent and right leg extended. 
*Drive through the left heel and pull the right knee up to the hip at a 90 degree angle. 
*Control the return to start position.
*Do two sets of 8 reps on each leg.

Glute bridge/sprinters knee drive

*Start with the right leg extended on an elevated surface. 
*Drive the hips up as high as possible and slowly lift the left leg up and down.
*Maintain body positioning through the duration of the movement.

Hamstring/straight leg lift

Posterior Chain ⛓

*Do two sets of each movement. 
*Any elevated surface will work. The box in the video is 12 inches.

*Elevate your feet on a stair or box about 12 inches high. 
*Drive the right right knee down and out on a 45 degree angle as your left leg remains on the box. 
*Do not let your hips rotate
To the sides.

Push up position/anterior leg driver.

*Elevate your feet on a stair or box about 12 inches high. 
*Drive the left knee to the right rotating on the right leg from your toes to the inside of your foot.
*As the left knee rotate drive the leg up to hip height at a 90 degree angle.
*Return to the start position and repeat. 
*This is an advanced movement and may take some additional practice. Embrace the burn 🔥

Push up position/rotate leg driver.

Box 📦 Elevated leg driver

*These are 2️⃣ high level exercises for strong explosive glute and hamstring muscles 💪
*Do two sets of 6-8 reps on each leg.

*Start with the hips elevated driving through the left leg. 
*Have your right leg extended up in the air.
*Snap the right leg down and drive the left knee to hip height at a 90 degree angle.
*Repeat in the opposite direction.

Snap down/change up

*Start on the ground with the right leg bent slightly off the ground. 
*Have your left leg extended and both arms on the ground extended out to the side of your body. 
*Explode through the right leg and pull the left leg to hip height at a 90 degree angle. 
*Slowly drop down to your start position and repeat.
*The movement should consist of smoothing transitions form the load to explode.

Hip thrust/single leg explosive

Try these 💯

Benefits: 
*Stability and balance properties in 3D.
*Injury prevention and proprioception.
*Do two sets of each exercise.

*Start right foot balance with hands at shoulder height and left foot slightly in front of the right with the foot off the ground. 
*Lift the left knee up to the hip at a 90 degree angle and stabilize. 
*Repeat in the opposite direction.

Balance leg lift

*Standing on the left leg reach down and out on a 45 degree angle to the left, forward and a 45 degree angle to the right. 
*Repeat in the opposite direction.
*Follow the order above three times for 9 reps.

Balance reaches

*Standing on the left leg bend the left hip and knee reaching the right leg out to the side.
*Maintain an upright torso and try not to let the knee shift. 
*Repeat in the opposite direction.

Lateral balance

Balance

Balance/Stability 1️⃣

Kinz

Shawna Foerster

Plyometrics 1️⃣

First 3D home workout for the Eklund boys.  They liked the challenge.  Identified some imbalances.  Look forward to continuing the follow on the PB app.

Balance/Stability 1️⃣

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