Name: Playbook - 3D Athlete - Movement Hygiene
Uploaded: 2021-10-09T16:55:54.234Z
Duration: 20 min
Description: Movement Hygiene

Lucas

*This a great routine to maintain and build movement quality. 
*Rhythm and fluidity really are the foundation for resilient, efficient and explosive movement! 
*You can do this 4-5 days a week even in season! Do it when you are watching T.V or use as a warm up before a workout. 
*I will be posting a new routine every 4-6 weeks to keep the content fresh. 
*This can be the most valuable thing you do. Be consistent and the results will follow!

Do each variation for about 20 seconds each. One minute total!

Extensive wall recoil

Extensive wall recoil alternating

Extensive wall recoil lateral

Extensive Wall Recoil

*Jump forward, backwards, to the right and left for 8-10 seconds each. 
*Rotate right and left for 8-10 seconds as well. Be sure to alternate so you don’t get dizzy. 
*Do this for 45 seconds to one minute.

Extensive knee dominate jump

Hop in each direction on both legs for 5-10 seconds each.

Extensive single leg hop

*Get as many reps as you can with good movement quality in 10 seconds.

Reactive squat

*Do one rep of each exercise for about 20 yards each.
*The purpose is to increase blood flow, expose the tissues/tendons and muscles to movement in multiple directions and build fluidity and resilience.

*Start with the right leg leading traveling forward. Don’t let the left foot cross in front of the right. 
*Slowly increase distance as you move forward.

Extensive gallop

*Start with the right leg crossed in front of the left traveling forward. Don’t let the left foot cross in front of the right. 
*Slowly increase distance as you move forward.

Crossover gallop

*Start with the right leg leading traveling forward. 
*Drive the left foot behind the right on a 45 degree angle and repeat the switch with every rep. 
*Keep the shoulders and hips square!

Alternating diagonal gallop

*Start with the right leg leading traveling sideways. 
*Maintain a small split between the right and left left. 
*Keep the shoulders and hips square!

Lateral gallop

Extensive gallop series

*Bend knees to about a 45 degree angle. 
*Position weight on the balls of your feet and hold.

Floating heel hold

*Start with your back leg extended on an elevated surface. 
*The front leg should be bent at about a 45 degree angle and hands hips. 
*Have a slight forward body lean and stabilize your position 🔥

Single foot squat/iso hold

Vertical stability hold

Sagittal isometrics

*Stand on the left leg with a 45 degree bend.
*Extend the right leg back. 
*Extend both arms out to the sides. 
*You should have a 45 degree bend from the hip to shoulder. 
*Do two sets on each leg 
*Repeat the other way!

Stability hold

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

Balance/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.

Balance/right to left head driver

Balance/head driver

*Start with your shoulders on an elevated surface 12-18 inches high. 
*Drive through the left leg and position the right leg at hip height at a 90 degree angle. 
*Your hips and chest should be in a straight line! 
*Squeeze your glutes and core as hard as you can to create as much internal tension as possible.

Single leg glute bridge

Movement Hygiene

Kinz

Balance and stability

Daily Mobility

Phase 3 COD 3

Athlete In Action

Phase 3 Acceleration

Fast Twitch ⚡️

Athlete Gains 👊

Linear Acceleration

Alica

Explosive Power 💣

Carl Steen

Ange

Slow feet 🦶 don’t eat 😤

Functional strength and power

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

Movement Hygiene

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