Name: Playbook - 3D Athlete - Explosive Power 💣
Uploaded: 2021-09-11T22:02:46.992Z
Duration: 45 min
Description: Explosive Power 💣

Alica

An amazing workout to develop explosive vertical power! First, we lay a foundation of stability then progress to explosive circuits with loaded, reactive and assisted elements for power development. You will need a box, some dumbbells, band and hurdles if you have access. Contact us with any questions and enjoy 🔥

*Start with both feet hip width and toes straight ahead. 
*Let your hips drop extending your arms out.
*Stop your momentum and a 90 degree angle and slowly return to your start position.

Drop Squat

*Stand up as high as you can on your toes. 
*Never let your heels touch the ground and sit your hips down and back as far as you can without losing your position.

Heel elevated air squat

Squats

*The goal is to create a string springy foot/ankle complex in 3D. 
*Bounce in each position for 5 seconds each. 
*Your calf’s will be burning 🥵 after this one!

*Start with your feet narrow, transition to hip width than wider than hip width.

Recoil/narrow neutral and wide

*Start with the right foot in front of the left in a stagger stance with feet slightly wider than shoulder width. 
*Cross the right foot in front of the left in the stagger position. 
*Return to the original start position then drive the right foot behind the left. 
*Repeat in the opposite direction.

Recoil/Frontal plane

*With the feet under your hips transition from toe in/toe out.
*recoil for five seconds twice in each position.

Recoil/transverse plane

Foot position recoil

Do one set of each exercise on both legs.
*If you lose balance no problem, toe touch and get right back at it 👍

*Stand on your right leg with both arms extended to the side. 
*Slowly look down to the ground and up to the ceiling.

Balance/up and down head driver

*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 reach

*Standing on your right leg extend both arms to the side. 
*Close your eyes and maintain single leg balance.

Balance/close eyes

Balance

*Do two sets of each variation.
*These are low grade hops for Rhythm and foot/ankle elasticity.

*Travel forward slowly performing two hops on each leg before switching to the opposite side. 
*Maintain Rhythm and body control.  
*These are low grade hops to promote foot/ankle elasticity.

Double hop popper

*Travel backwards slowly performing two hops on each leg before switching to the opposite side. 
*Maintain Rhythm and body control.  
*These are low grade hops to promote foot/ankle elasticity.

Double hop popper backward

Double leg popper

*Do two sets of each lunge variation.
*Use a moderate load
*Both kettlebells or dumbbells work beautifully.

*Begin with the left leg forward/bent at a 45 degree angle and kettlebell or dumbbells loaded slightly above your ankle.
*The right leg extended back. 
*You should have a forward body lean of about 45 degrees. Be sure your back is not rounded or arched. 
*Hold your position.

Anterior lunge/hold

*Begin in a lateral position with the right leg bent a 45 degree angle  and left leg extended.
*The weight should be loaded slightly above your ankle. 
*Do not let the left ankle or knee cave or collapse in. 
*You should have a forward body lean of about 45 degrees. Be sure your back is not rounded or arched. 
*Hold your position.

Lateral lunge hold

*Begin in a rotational position with the right leg opened to a 90 degree angle and bent at a 45 degree angle.
*The left leg should be extended. Do not let the left ankle or knee collapse or fall in. 
*The weight should be loaded slightly above your ankle. 
*You should have a forward body lean of about 45 degrees. Be sure your back is not rounded or arched. 
*Hold your position.

Rotation lunge/hold

3D isometric lunge

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

Rythm squat

*Perform two hops over low hurdles followed by a big jump up to a box.

Hurdle jump/box jump

*Start pulling down on a band to shoulder height. 
*There should be moderate tension on the band. 
*Jump as high as you can allowing the band to assist in the process.

Band assisted jump

Bilateral explosion

*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.

Rhythm split squat

*Perform a small hop forward on the right leg followed by an explosive jump up to a box on the same leg. 
*Repeat in the opposite direction.

Single leg box jump

*Begin in a stagger stance with your foot on a band. 
*Have the band around the mid foot. 
*Explode up and down maintaining a stagger stance.
*Utilize a barbell or stable object to help maintain balance and stability.

Explosive Power 💣

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