Name: Playbook - 3D Athlete - Balance and stability
Uploaded: 2022-02-10T21:33:17.365Z
Duration: 30 min
Description: Balance and stability

Kinz

Balance and core strength are key 🔑 components to injury prevention and athleticism. Get strong 💪 and stable. Have fun with intermediate to advanced workout.

*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

*Start in left foot balance with a slight bend in the knee, forward body lean and arms extended at should height. 
*Perform rotations to the right and left side.

Balance airplane arms

*Begin in left foot balance driveling both arms down on a 45 degree angle to the left and up on a 45 degree angle to the right. 
*Take your head with your hands as they move. 
*Repeat in the opposite direction.

Balance/diagonal reach

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Slow feet 🦶 don’t eat 😤

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Nice one!
Can you bring one Solo Mobility Session back?
Thx

Ivan

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Josiah Shamsiddeen

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Wish it wasn’t disappearing soon! A little challenging but in a good way! Let me know my balance needs some work especially the last move

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