Name: Playbook - 3D Athlete - Fast Twitch ⚡️
Uploaded: 2021-10-18T18:33:40.174Z
Duration: 45 min
Description: Fast Twitch ⚡️

A fun and effective workout for explosion and resilience in 3D for enhanced performance on game day! All you need are a few hurdles and a low box. Enjoy, and contact us with any questions or concerns. Let’s work 💪

*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 squnge variation. 
*Really take your time and get in and out of the movements. 
*Full range of motion is key 🔑

*Begin in a split stance with the left leg up and right leg back. 
*load the hands by the ankle of the front leg. 
*Bend the left leg , drive the right hip forward, and reach arms to the ceiling. 
*Slowly bring hips back to the start position.
*Do one set of 6 reps on the right and left side.

Squnge/OH reach

*Begin with feet two times shoulder width, feet parallel and arms at hip height. 
*As you shift your weight the to the right leg the left leg extends. 
*As hips go back reach forward to shoulder height.
*Do one set of 6 reps on the right and left side.

Lateral squnge/anterior reach

*Begin with the left foot at 12 o’clock the right at 4 O’clock. 
*As the right leg bends the left leg extends and arms rotate to knee height on the right side of the body.
*Do not let the left knee or ankle collapse in. 
*Do one set of 6 reps on each side.

Rotate squnge/rotate reach

3D Squnge

*Do one or two reps of each variation. 
*Smooth fluent movement with upper lower body separation is the goal 💯

*Jog forward with the arms extended at shoulder height. 
*With the hips staying in a straight line rotate the head and arms from shoulder to shoulder. The key is creating a separation between lower and upper body movement.

Jog/rotational arms

*Shuffle with straight legs and and drive the arms up and down like a jumping jack. 
*When the arms are down palms should be facing your body. when the arms are up they should be facing away.
*Perform to the right and left.

Straight leg shuffle/frontal plane arms

*Back pedal slowly and reach up and back in a circular motion with one arm at a time. 
*As you reach up and back extend the hips a more vertical position. 
*Hips should stay relatively square as the trunk rotates.

Back pedal/same side rotate reach

Traveling reaches

*Start on your toes with arms up high. 
*Snap your arms down, rotate 90 degrees and bend the knees. 
*Stick in a base position with both feet straight.
*Circle around in each direction twice.

Snap down stick/around the world

*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

*Standing on a low box fall off sideways 
*On ground contact get back up to the box as fast as possible rotating backside 90 degrees. 
*Remember to maintain as little bend in the knee as possible you explode up to the box. 
*Repeat in the opposite direction direction.

Rotation reactive box hop

Reactive low box pop

*Do two sets of each variation. 
*A 6-12 inch box is ideal for these movements. 
*Quick explosive hops are key. 
*Always land with both feet straight!

*Start on a low box. Fall off backwards. As soon as your feet touch the ground jump as fast as you can back to the box. 
*Perform a down up/down up pattern followed by a short pause.

Low box rapid response

*Hop up to a low box as fast as possible rotating 90 degrees. 
*Touch with both feet on the box then perform another quarter turn landing on the opposite direction.

Rapid response/rotate hop.

*Space three hurdles of different heights between three and five yards apart depending on your height. 
*Leading with the right foot explode over each hurdle with the left foot training. 
*The goal is to feel like you are floating! Glide over the hurdles and hit the ground running after the last rep. 
*Smooth, fluent, explosive and elastic movement is the goal with this exercise. 
*Do two sets of three reps leading with each leg.

Power gallop

*Starting on the right foot step off a low box push from the left foot sideways to the right and jump up to a taller box.

Single leg box jump/lateral

*Start with the right foot on a low box. 
*Step off the box opening 90 degrees to the left. 
*Explode off the left foot landing with the right leg in the box.

Single leg box jump/rotate

Single leg box jumps

*Do two reps of each exercise. 
*If the 180 degree/lateral combo is difficult for you perform the quarter turn rotational jumps instead.

*Jump as high and as fast you can three times consecutively.
*One rep consists of three jumps.

Repeat hurdle jump

*Perform a 180 degree jump followed by a lateral jump.
*Do two reps in each direction.

Rotate/lateral repeat hurdle jump

*Jump the hurdle performing a quarter turn to the left with each jump. 
*Land with an athletic base and center of mass under your hips. 
*One rep consists of three jumps in both directions. 
*Body control is key 🔑

Quarter turn hurdle jump

*Perform extra reps if necessary for quality purposes.
*The key is the transition from the crawl to sprint. Be as explosive as possible!

*Slowly crawl forward for 3-5 steps. 
*Burst five yards

Bear crawl/sprint

*Crawl 3-5 steps backwards. 
*Explode into a sprint in the opposite direction you are crawling.

Reverse bear crawl/sprint

*Slowly crawl rotationally to the right. 
*Plant off the right leg and burst.
*Repeat in the opposite direction.

Fast Twitch ⚡️

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