Name: Playbook - 3D Athlete - Functional Strength 5
Uploaded: 2021-03-13T20:24:29.674Z
Duration: 60 min
Description: Functional Strength 5

We got some new progressions for you this week to enhance strength and movement. Get swole 💪

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

*Increase load this week for the traditional goblet squat variation even though reps are the same. You can do it! 
*Get more explosive with intent for the rotational variation.

*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!
*Push yourself weight wise this week for the Arnold press. 
*For the rotational press variations its more about promoting quality movement. Use a weight you can control 💯

*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

*Begin in a seated position with a dumbbell in the right hand at shoulder height and a neutral grip. 
*Press the dumbbell up and across your body to the left rotating the torso with the dumbbell. 
*Try to get as much length with the right arm as possible. 
*Repeat in the opposite direction!

Dumbbell rotate press

*Start with the dumbbell in your left hand loaded at the right shoulder. 
*Press up and out to the left and rotate the trunk with your arm as you press. 
*Stay in control and stay as stable as possible as your press.

Opposite side rotate press

Shoulder Press

*Start on the left leg with both arms extended above your head. 
*Sit down and back as you pull the band to your chest. 
*Repeat in the opposite direction.

Single leg squat/pull down

*Do two sets of each exercise with moderate weight.
*Adding in the transverse plane this week 🌪

*Start with the left foot in front of the right and dumbbell at chest height. 
*Explode to the box leading with the right leg. 
*When the right leg lands on the first box push through the right leg and finish with the left leg on the top box. The boxes in the video are 12 and 24 inches.
*Do two sets of 6 reps in each direction.

Step through 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

*With the kettlebell loaded in the goblet position. Open the right leg and step up to an elevated surface.

Rotate step up

Step Ups

*Pick one or try both options posted.
*Do two sets total.

*Lunge forward, sideways and rotationally performing loaded and unloaded reps. 
*Begin lunging with the weight followed by returning to your start position without the weight. 
*Make sure to keep your feet straight at all times and doing let ankles or knee fall in. 
*This may take a few times to get a feel for the movement progression. That’s ok 💯 take your time and execute at a high level! 
*Go through all three lunges one time for one rep.

Loaded/unloaded lunge matrix

*With a kettlebell or dumbbell in the goblet position at chest height perform a reverse lunge, lateral lunge and rotation lunge. 
*Go through the progression three times for 9 total reps.
*If you need more direction listen to the video as I give coaching points on the different lunges.

Goblet lunge matrix

3D Lunges

*Do two sets of each exercise with both arms
*More reps but still increase this week if possible. You are ready 👌

*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 5

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