Name: Playbook - 3D Athlete - Functional Strength 1
Uploaded: 2021-03-14T13:55:21.150Z
Duration: 60 min
Description: Functional Strength 1

Alica

Over the course of the  program you will develop strength and resilience in the directions you plays sports. Lifts will become more difficult/advanced as you move through the program. Weight is cool 😎 but elite execution is imperative! Stay consistent and have fun in the process 💯

Perform one set of each crawling variation.

*Begin in a four point stance with knees under hips. 
*Alternate arms and legs moving forward 10 meters and back 10 meters. 
*Keep a strong stable core.

Forward/back bear crawl

*In a push up position with the left hand in front of the right travel sideways. 
*Keep both feet straight and hips square to the ground.
*Repeat in the opposite direction.

Push up position/lateral walk

*Start with both hips and trunk flipped to the left and the left hand off the ground at about shoulder height. 
*Drive through the outside edge of the left foot and flip to the right side as you travel forward. 
*Continue to travel forward

Rotational bear crawl

Ground Based Movement

*Do 8 squats in each foot position. 
*Start in a traditional squat stance with both feet under the hips. 
*After you perform 8 reps switch to a kickstand squat and perform one set with each foot slightly in front of the other and the majority of weight loaded on the front leg.

Body weight squat

*Do one set of each variation.
*Great for shoulder mobility and stability 💯

*Start with a slight bend in your knees and back on a wall.
*Your elbows should be bent at 90 degree angles at shoulder height. 
*Reach up as high as you can touching your hands together.

Wall slides

*Start with a slight bend in your knees and back on a wall.
*Your elbows should be bent at 90 degree angles at shoulder height. 
*Slowly rotate your hands up and down.
*Rotating the hands up and down is one rep.

Wall slide/In and out

*Start with a slight bend in your knees and back on a wall.
*Your hands should be at shoulder height extended out to your side. 
*rotate your palms in and out as far as possible.
*One rep is a full rotation.

Wall slide/arms extended in and out

*Do one set of each exercises in both directions. 
*These are not end range lunges! 
*Take your time and really get in and out of the movements. 
*All lunges and reaches should be smooth,coordinated, and controlled.

*As you step forward reach your arms up and back above your head. 
*The lunge and the reach should happen simultaneously and be smooth and coordinated.

Forward lunge/OH reach

*Lunge sideways to the left bending the left leg and extending the right. 
*Drive both arms sideways to the right. 
*Keep both feet straight! You should be able to draw a straight line between the right and left leg.

Lateral lunge/lateral reach

*Step with the right leg forward in front of the left. 
*Reach with the left laterally to the right as you step. 
*Keep both feet straight

OSL lunge/opposite side reach

*With the left foot facing forward open the right leg out and back to a 90 degree angle and bend your knee. Keep the left leg straight and don’t let the ankle or knee fall in. 
*Your arms should be extended out at shoulder height and rotate with your torso as you lunge.

Rotation lunge/rotate reach

3D Lunge Matrix

*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

*Do two sets of each variation with moderate weight and explosive intent.

*Start with a dumbbell at shoulder height a few inches from your chest. 
*Sit your hips down and back with the feet and toes forward. 
*Maintain great control and alignment on the up and down phase of the exercise.

Dumbbell goblet squat

*Perform a squat with a kettlebell or dumbbell at chest height. 
*As you drive up to the start position flip the right hip and shoulder about 45 degrees to the left. 
*Repeat in the opposite direction.

Goblet squat/rotate

Goblet Squat

*Do two sets of each exercise with moderate weight.

*Start with both dumbbells loaded at shoulder height with you knuckles facing in. 
*Extend your arms above your head turning the knuckles out. 
*Be sure to have your core locked 🔒 down and stable.

Arnold press

*Sitting down with a neutral grip perform a vertical press with one dumbbell at a time. 
*Keep your trunk straight up and down and maintain a strong stable core as you press. 
*One rep is a press with both hands.

Overhead press/alt arms

Shoulder Press

*Do two sets of each variation. Get the feel for these movements and increase intent with solid execution.

*Start with the left foot in front of the right. 
*Drive through the left foot landing with the right foot followed by the left on a low box in a base position.

Explosive step up

*With a dumbbell or kettlebell in the goblet position step up to an elevated surface crossing the right leg in front of the left. 
*Keep both feet and hips straight at all times.

Crossover step up

Step Ups

*Start with both arms extended up and out at about a 45 degree angle. 
*Snap down pulling the band to shoulder height.

Band pull down

Get the feel for these this week. Do a few extra reps of necessary! 
*The load/unload transitions are crucial 💯

*Start standing laterally to a slightly elevated surface with a dumbbell facing sideways.
*Lunge sideways picking up the dumbbell on the elevated surface with the opposite hand and return with the dumbbell to a base position. 
*Lunging sideways in the same direction with the dumbbell unload the weight in a very controlled fashion on the elevated surface and return to the start position. 
*Repeat in the opposite direction.

Weight transfer lateral lunge

*Start standing laterally to a slightly elevated surface with a dumbbell facing sideways.
*Turn your hips 90 degrees picking up the dumbbell on the elevated surface with the opposite hand and return with the dumbbell to a base position. 
*Turning in the same direction with the dumbbell unload the weight in a very controlled fashion on the elevated surface and return to the start position. 
*Repeat in the opposite direction.

Weight transfer rotate lunge

Weight transfer lunges

*Do two sets of each exercise with both arms

*Start with your left knee and right hand on a bench. 
*The right leg should be extended at hip height and dumbbell loaded in your left hand.
*Maintain your body position and slowly bend and extended the left arm.

Bird dog row

*Begin with the right heel in the ground and hips elevated with the left leg at hip height at a 90 degree angle. 
*Have to dumbbell loaded in the right hand and shoulders flat on the ground. 
*Drive the dumbbell up to the ceiling turning your hand from a neutral grip to the knuckles facing out 
*Maintain a strong stable and engaged core over the duration of the exercise.

Single arm sprinters press

Single arm push/pull

Do one set of each exercise in the order provided.

*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

*Drive through both heels extending the hips and reach both hands up and back over your head.

Glute bridge/OH reach

*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

*Lay on your back and drive both hips up off the ground. 
*Let both arms rest on the ground and shoulder height and reach and and across your body sideways. 
*One rep is a reach with both Hands.

Glute bridge/lateral reach

*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 both hips elevated and right arm extended out to the side. 
*Reach the left arm across your body in the direction of the right hand. 
*Maintain your foot and hip position as you reach. 
*Repeat in the opposite direction.

Functional Strength 1

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