Name: Playbook - 3D Athlete - Functional strength and power
Uploaded: 2021-08-24T18:41:03.095Z
Duration: 45 min
Description: Functional strength and power

*A great mix of strength and power with application to movement in sports!

Skip forward alternating driving your arms in and out.

Skip/in and out arms

*Shuffle with straight legs making circles in and out with your arms.

Straight leg shuffle/arm circle

*Skip backward alternating circles between the right and left arm.

Skip/backwards alt arm swing

Skips

Body weight squat

*From a split stance slowly squat down lowering your arms at the same speed as the hips. 
*Explode back to your start position.
*Repeat in the opposite direction.

Squnge

*Shift your weight to the right leg keeping the left leg straight. 
*The hips/arms should lower at the same speed. 
*Explode back up to your beginning position.

Squnge/lateral

*Begin in a rotation stance with the left foot forward and right foot opened at a 90 degree angle. 
*Shift your weight to the right side moving the arms and hips at the same speed. 
*Explode back to the beginning position.

Squnge/rotate

Squat/squnge

*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

*Begin with the left foot in front of the right and kettlebells loaded by your side. 
*Slowly lower your hips until the weight hits an elevated surface (plate, box ect) Explode back up to the start position.
*Repeat in the opposite direction direction.

Dead stop split squat

*Begin with both feet neutral under your hips and hands on the bar. 
*Explode up pulling the up to the middle of your trunk. 
*When you pull finish with a line from the hip to shoulder.

Trap bar power pull

*Begin with both hands clasped around the end of the barbell. 
*Get a slight forward body lean into the bar and keep the weight on the mid foot. 
*Sit the hips down and back without the heels touching and explode pushing the barbell up and out.

Landmine push press

*With a low hip height lunge forward and back shifting the plate to the front leg. 
*A forward and back lunge is one rep! 
*Repeat in the opposite direction.

Pivot lunge

*From a neutral position with a plate loaded at hip height. 
*Open into a lunge position and drive the plate to the opposite side shoulder 
*Repeat in the opposite direction.

Rotational pivot

Pivot lunges

*Begin on a low box standing on the right leg and cable loaded in the right hand. 
*Fall off sideways landing on the left leg and extending the right arm. 
*Explode back to the beginning position pulling the cable. 
*Repeat in the opposite direction.

Cable/lateral power pull

*Start with your hips elevated and shoulders on the ground. Driving through your heels keep the glutes and core engaged. 
*Alternate pressing the right and left arm.
*One rep is a press with both arms.

Hip bridge alternating press

*Perform single leg dead lift followed by a row. 
*Finish with a hip flex driving the kettlebell on your thigh to hip height.
*Repeat in the opposite direction.

Hinge/row

Functional strength and power

Kinz

Balance and stability

Daily Mobility

Phase 3 COD 3

Athlete In Action

Phase 3 Acceleration

Fast Twitch ⚡️

Lucas

Movement Hygiene

Athlete Gains 👊

Linear Acceleration

Alica

Explosive Power 💣

Carl Steen

Ange

Slow feet 🦶 don’t eat 😤

Nice one!
Can you bring one Solo Mobility Session back?
Thx

Ivan

Daniel

Josiah Shamsiddeen

Functional core training

Wish it wasn’t disappearing soon! A little challenging but in a good way! Let me know my balance needs some work especially the last move

Functional strength and power

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