Name: Playbook - 3D Athlete - Functional strength 8
Uploaded: 2021-03-14T18:33:50.931Z
Duration: 60 min
Description: Functional strength 8

Morgan

*Do two sets of each variation. 
*These movements are great for controlling your center of mass. 
*Movement should be fluent, smooth and controlled.

*Start laying in your stomach with both arms extended above your head and straight legs. 
*Lift the right leg up engaged the right glute/hamstring and roll to your back.
*From your back drive through the left leg and return to your start position.

Rolling/leg driver

*Start on your stomach with both arms extended above your head and straight legs with feet off the ground. 
*Push the left arm into the ground lifting the right arm and drive to your back.
*From your back lead with the right arm and return to the start position.

Rolling/arm driver

Rolling

*Start with your body in a V position with arms extended up and out in front of you with your legs straight and heels off the ground. 
*Slowly fall back until your shoulder blades touch the ground then return to you start position.

Rocker/forward and back

*Start laying on your side with both arms extended in front of you at shoulder height and straight legs off the ground. 
*Slowly rotate to the other side of your body maintaining the position of your feet and arms.

Rocker/rotate

Rocking

*Start with the feet slightly more narrow than hip width. 
*Sit the but down and back reaching both arms up and out as high as possible. 
*The knees should drive out slightly as you squat down.

Overhead squat

*Do one set of each squnge variations. 
*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

*Position the right foot in front of the left (about heel to toe) 
*Bend the left leg extending the right leg and reach both hands down and out. 
*Try to keep the left heel off the ground.
*Repeat in the opposite direction.

Posterior 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 set of each exercise in both directions. Hold for 15 seconds.

*Place both elbows on a wall and extend the back leg. 
*Lift the right knee to hip height at a 90 degree angle and hold. 
*You should have about a 45 degree angle from the ankle to shoulder.

Wall stability hold/forward

*With the right hand against a wall bend the right leg, extend the left leg back and reach the left arm forward with your palm facing in.
*You should have about a 45 degree angle from the left heel to right shoulder.
*Repeat in the opposite direction.

Wall stability/hinge hold

*In a lateral position to the wall extend the left leg and place your right arm on the wall at shoulder height. 
*Drive the left hip in the direction of the wall and left the right knee to hip height.

Lateral wall stability hold.

*With the right elbow against the wall at shoulder height cross the left leg in front of the right at hip height.
*Drive the right hip on the direction of the wall and hold the position.
*You should feel this in your right hip and lateral trunk. 
*Repeat in the opposite direction.

Wall hold/crossover

Wall Stability

*With the back leg slightly elevated perform one squat followed by a squat with a knee driver to hip height. 
*Dumbbells should be loaded at your side. 
*Controlled movement is key!
*Add to the load this week.

Single leg balance squat

*With one foot in front of the other start with a band in both hands. 
*Squat down with a forward body lean (don’t round) and explode back to the start position.

Band/squnge pull

*With a band in the right hand lunge to the left. 
*As you lunge let the arm extend forward. 
*Explode back to the start position pulling the band back to your chest.

Band/lateral lunge pull

Lunge pull

*Do two sets of each variation.
*Master these this week ✅

*Start in a split stance with the left leg in front of the right and weight in the right hand. 
*Drop down slow and switch the weight to the right hand and gently let your knee gently touch the ground. 
*Repeat in the opposite direction.

Anterior squnge transfer

*Start with your feet wider than shoulder width and dumbbell loaded in the left hand with the right knee bent. 
*Bend the opposite leg and shift the weight to the right.
*One rep is a shift to the left and right.

Lateral squnge transfer

*Start with the left leg at 12 o’clock and right leg bent at 3 o’clock. 
*Have the dumbbell in the left hand. 
*Alternating bending the right and left leg shifting weight from the right to left hand.
*One rep is a shift from the right to left side.

Rotate squnge transfer

Weight Transfer Squnge

*Push ups are amazing for upper body and core strength. 
*Pick two or three variations in the videos and do two to three sets of each.
*Feel free to get creative and perform other variations you have seen or enjoy. 
*These should be fun, effective and challenging!

*Start in a push up position with the knees directly under the hips at a 90 degree angle. And arms extended. 
*Drive the hips down and out to the ground bending your elbows. Don’t let your chest hit ground. 
*Keep a strong stable core and be sure to raise and lower the hips and chest at the same time.

Blast off push up

*Start in a push up position and drive both hips up and back without the heels touching the ground. 
*Slowly lower back down to a push up position extending the hips and bending the elbows and repeat.

Yoga push up

*Start in a push up position! 
*Drive both hips up and back keeping both heels oof the ground and reach with the right hand to the left ankle.
*Repeat in the opposite direction.

Yoga Push Up/Opposite side Reach

*Start in a push up position with the right leg off the ground. 
*As you push up drive the right leg up to hip height at a 90 degree angle and move the left arm forward. 
*Repeat in the opposite direction!

Spider-Man push up

*Begin in a push up position with the left hand on the ground and right hand on a glide strip. 
*Bend the left elbow to a 90 degree angle reaching the right arm forward as far as possible with a strong stable core and level pelvis.

Body saw push up

*Begin in a push up position with the left hand on the ground and right hand on a glide strip. 
*Bend the left elbow to a 90 degree angle reaching the right arm to the side as far as possible with a strong stable core and level pelvis.

Glide strip lateral push up

Push Ups 💪

*Do two sets of each variation.
*Make these movements smooth and explosive this week 💪

*Start with the ball at your left hip. 
*Step forward on an angle with the right leg driving the ball overhead and slam by the right foot.

Med ball/angle slam

*Start on the right leg with the ball loaded at the right hip. 
*Leap to the left leg and drive the ball into the wall.
*Stay in control but be explosive with the transitions.

Med ball/lateral throw

*Step forward with the right leg in front of the left and extend the ball back above your head lengthening your trunk/abs. 
*Step backwards with the same leg and drive the ball down into the ground.

Med ball/step through slam

Med ball circuit

*Laying on a bench extend one arm forward above your head and the other arm back.

Alternating arms reach

*Start in a push up position with your hand on an elevated surface. You should have about a 45 degree angle from your ankle to your shoulder. 
*Maintain a strong stable core and raise your left arm to shoulder height. Try to keep a straight elbow.

Push up position fly

*Laying on a bench extend both arms out to the sides with light weight and turn your hands in and out.
*One rep is one full rotation.

Shoulder in/out

Shoulders

*Start with the dumbbell loaded at hip height in balance on the left leg. 
*Drive the dumbbell down and out and extend the right leg down and back.
*You should be able to draw about a 45 degree angle from the right ankle to shoulder as your extend back.

Functional strength 8

Community

More workouts from 3D Athlete