Name: Playbook - 3D Athlete - Lower Body 3️⃣
Uploaded: 2021-10-26T14:22:16.417Z
Duration: 45 min
Description: Lower Body 3️⃣

Develop lower body strength with movements that transfer to sports.

*Start in a lunge position with the left leg in front of the right and kettlebell in a goblet hold with the top down. 
*Perform two split squats bending the left leg to a 90 degree angle. 
*After two reps explode through the left leg and punch the right knee to the box (6/12in) with the left leg following. 
*Finish standing with both feet on the box. This is one rep! 
*Repeat in the opposite direction.

Goblet squnge/step up

*Put your right leg on a slightly elevated surface with dumbbells in a neutral position at your side.
*Sit your butt down and back maintaining a slight bend in the left knee. 
*Drive the dumbbells down and out to the middle of your shin or slightly below rotating them so they are facing out. 
*Repeat in the opposite direction.

Rear foot Elevated DL

*Standing on an elevated surface with two dumbbells at your sides reach your leg down and out in front of you. 
*Then slowly reach your leg down and back until your foot gently touches the ground.
*Slow controlled movement is the goal. 
*One rep is a forward and back reach.

Forward/back Step down

*Do two sets of each variation!
*Load up the weight 💪🏻

*Start with two heavy dumbbells loaded at your hips. 
*Drive the knees up and down to hip height as fast and smooth as possible. 
*Maintain a strong, stable and neutral core with minimal side to side shifting.
*Driving the right and left leg to hip height is one rep.

DB March

*Start in right foot balance with a dumbbell loaded in your right hand. 
*Maintain balance on the right leg and lift the left knee to hip height at a 90 degree angle. 
*Repeat in the opposite direction.

Dumbell/offset March

Dumbbell March

*Do two sets of five reps in each direction.

*Perform lateral lunge to the right and left with the same leg driving the dumbbell up slightly above your head and to the hip of the direction you are lunging. 
*Try to keep both feet straight and hips square as you perform this movement. 
*A lateral lunge In each direction is one rep.

Lateral pivot shift

*Perform a forward and backward lunge driving the dumbbell up slightly above your head then to the hip of the front leg. 
*Try to keep both feet straight and hips square as you perform this movement. 
*A forward and back lunge is one rep.

Pivot lunge shift

*Open the right leg out and back. Think of a clock. Left foot at 12 right foot to 3/4. 
*Keep the left foot as straight as possible.
*The left knee can bend some if needed but don’t let it collapse in. 
*Drive the dumbbell up slightly above your head laterally to the right. 
*Repeat in the opposite direction.

Rotational lunge/lateral line

Pivot Lunges

*Start in a lunge position with the ball of the right foot on a slightly elevated surface. 
*Have both arms extended out to your side and drive your heel up as high as possible and down to your start position. 
*Keep both feet straight and don’t let the heel hit the ground.

Lunge position/calf raise

Do two sets of each exercise! Embrace the burn 🔥

*With one leg elevated raise and lower the opposite leg from being straight to bent at a 90 degree angle at hip height. 
*Keep the hips elevated and as high as possible at all times. 
*Repeat in the opposite direction.

Leg Raise

*Drive through the heel on one leg located on an elevated surface. 
*Have the opposite leg bent at a 90 degree angle and slowly open and close the hip. 
*Keep the glutes and hamstrings locked in and engaged at all times and hips high.

Open/Close Hip

Glutes/Hamstrings

Still have energy ⚡️ Rock these amazing loaded/unloaded weight transfer lunges!

*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

Bonus 💯

Lower Body 3️⃣

Kinz

Shawna Foerster

Lucas

Plyometrics 1️⃣

First 3D home workout for the Eklund boys.  They liked the challenge.  Identified some imbalances.  Look forward to continuing the follow on the PB app.

Steve Eklund

Excelente trabajo para hombros, tríceps y core

Mario Aguilar

Upper Body 1️⃣

Yasir

Morgan

Explosive Lifts 1️⃣

Kids are getting stronger and more stabilized. You can see the improvement in the basketball game.

Lower Body 3️⃣

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