Name: Playbook - 3D Athlete - Explosive Lifts 4️⃣
Uploaded: 2021-10-26T14:22:16.435Z
Duration: 45 min
Description: Explosive Lifts 4️⃣

*With one foot in front of the other and with a moderate load perform squats. 
*Do 8 reps on each leg. 
*rhythm, fluidity and speed under control are key with this exercise not the load of the weight.
*Use slightly heavier load for the next two weeks if movement quality remains good!

Reactive squat

*Lunge backwards driving the dumbbells from hip to shoulder height. 
*Explode to the beginning position pressing the dumbbells above your head.
*Do two sets in each direction.
*Try to increase weight for this movement the last two weeks of the program.

Reverse lunge clean/press

*Grab a stable object with your inside hand.
*Lower the dumbbell to about the middle of your shin. 
*You should have about a 45 degree angle from your shoulder to knee. 
*Explode up driving the dumbbell straight above your head with a neutral grip. 
*Finish with a vertical trunk and posture.

Dumbbell Snatch

*Start with the right leg in front of the left with the weight loaded at the right hip. 
*Explode through the right leg driving the left foot up and out to a low box. 
*Finish with the plate across your body slightly above the left shoulder. It’s ok to have some bend in the elbows.
*Use heavier load the last two weeks of possible and pick of the speed of the movement.

Cross body step through lunge

*Maintain movement quality. 
*Try to stay on the ball of your foot. 
*Move as fast as possible under control.
*As soon as movement quality drops slow down.

Banded hinge for speed.

*With the dumbbell in the right hand and feet slightly inside the framework of the body lunge to the left absorbing the ground with the left leg and extending the right leg. 
*Drive the dumbbell to the left ankle and explode back to the start position bringing the dumbbell to shoulder height. 
*Keep the same rep scheme but try to increase weight for the last two weeks of the program. 
*Do two sets of six reps in each direction.

Lateral lunge clean

Here are some advanced explosive 🧨 movement combinations to put in action. Try them out of you are looking for an extra challenge or more volume 💯

*Start with both feet about hip width and dumbbells by your sides. 
*Explode up driving through the hips extend both dumbbells above your head. 
*Finish in a lunge position. 
*Repeat in the opposite direction!

Dumbbell Split Snatch

*Rotate 90 degrees to the left with a dumbbell in the right hand.
*Flip both feet, hips and shoulders at the same time.
*Explode pushing from the left leg rotating back to the right. 
*Finish with the dumbbell at shoulder height on the right side with the elbow up.

Dumbbell 90 degree clean

*Lunge sideways to the left with the dumbbell in the right hand. 
*Explode through the left leg driving the left knee to hip height and dumbbell at the right shoulder. 
*Explode up pressing the dumbbell and changing up the left and right leg. 
*Do 5 reps on the right and left side. 
*Repeat in the opposite direction 💯

Side lunge clean/sprinters press

*Start with your left hand against the wall at shoulder height in right foot balance and dumbbell loaded in the right hand. 
*Sit the hip down and back loading the hip complex.
*You should have about a 45 degree angle from the hip to shoulder in the loaded position. 
*Explode up driving the dumbbell to shoulder height.

Dumbbell single ft clean

Bonus challenge 🔥🔥

Explosive Lifts 4️⃣

Kinz

Shawna Foerster

Lucas

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.

Steve Eklund

Excelente trabajo para hombros, tríceps y core

Mario Aguilar

Upper Body 1️⃣

Yasir

Morgan

Explosive Lifts 1️⃣

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

Explosive Lifts 4️⃣

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