Name: Playbook - 3D Athlete - Movement Foundations 1
Uploaded: 2022-01-03T17:42:38.917Z
Duration: 30 min
Description: Movement Foundations 1

*These exercises help lay a foundation for movement quality, strength and stability. 
*Do this workout at least once, no more than twice a week over the duration of the program.

*Begin in a four point stance with knees under hips. 
*Alternate arms and legs moving forward five meters and back five 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.

lateral walk

*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.

Rolling

*Start with your right foot flat on a wall and left leg extended up. 
*Push up and out driving your hips in the air and lifting your left leg up and back.

Wall thruster

Ground based movement

*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 two sets of each movement.
*If any of these positions are painful/uncomfortable for you outside of the normal burn do not perform them!

*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.

Stability holds

*Stand on one leg and slowly look up and down. 
*One rep is looking in both directions.

look up and down

*Stand on one leg and slow look right to left.
*One rep is looking right to left.
*Perform on both legs.

Look right and left

Dynamic balance

*Do four of the five exercises. 
*If you struggle to perform the step through lunge use the pivot lunge shift as a substitute.

*Grab on to a stable surface with one foot elevated on a box. 
*Have a band around your left shoulder and under your right leg. 
*Slowly lower (3 seconds) When the foot gently hits the ground explode to back to the beginning position. 
*At the bottom of the movement you should have a close to a straight line between the ankle and knee of the foot on the box.

Eccentric step down

*Start with the right leg in front of the left with the weight loaded at the right hip. 
*Explode through the right leg driving the left foot up and out to a low box. 
*Finish with the plate across your body slightly above the left shoulder. It’s ok to have some bend in the elbows.

Step through lunge

*With the dumbbell in the right hand and feet slightly inside the framework of the body lunge to the left absorbing the ground with the left leg and extending the right leg. 
*Drive the dumbbell to the left ankle and explode back to the start position bringing  the dumbbell to shoulder height. 
*Benefits: Lateral strength and mobility. 
*Do two sets of six reps in each direction.

Lateral lunge clean

*Begin in a kneeling position with your feet and ankles in a secure position.
*Slowly lower your body trying to keep a straight line between the shoulder and hip as long as possible. 
*When you can’t go any lower let yourself fall to ground pushing yourself back to the beginning position and repeat.

Nordic hamstring

*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

Lower body strength

*Standing tall have a band around your feet.
*Maintain a vertical posture and lift the leg to about shin height. 
*Go higher if you have a light band, you should feel tension.

Band/flexion

*Squeeze in on a stable object with a band around your ankles. 
*Rotate your lower leg out as you maintain tension on the foam roller.

Band/internal rotation

Hips

*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.

Body saw

*Hold for 15-20 seconds each on the right and left side.

Copenhagen Plank

*Start on your back with shoulders flat on the ground. Lift your hands up so your elbows are above your shoulders with palms facing in.
*Lift your legs so the knees are directly over your hips.
*slowly lower your left arm and right leg until they are just above the floor.
*bring them back to the starting position.
Repeat on the opposite side.
*Do two sets of 8 reps on each side.

Dead bug

*With your back on the ground drive through the left heel and elevate the hips. 
*Drive the right knee to hip height at a 90 degree angle and open the hip. Hold the position! 
*Only open as far as you can comfortably do so.
*Repeat in the opposite direction.

Movement Foundations 1

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