Name: Playbook - 3D Athlete - Phase 1 Core/Movement Quality 1
Uploaded: 2022-10-14T03:09:42.132Z
Duration: 30 min
Description: Phase 1 Core/Movement Quality 1

good but Id like to see the old stngth lessons too if possible. I never completed the last ones

Jason

*In phase one many of the exercises are isometric based to build and strong, stable foundation in 3D.

*Go through each progression twice. 
*Crawl about five yards in each direction before you switch to the opposite way.

*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

*Begin in a four point stance with knees under hips
*Alternate arms and legs moving five meters to the right and five meters to the left. 
*Keep a strong stable core

Lateral bear crawl

4 way bear crawl

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

Floating heel hold

*Start with the left leg in front of the right with the right leg fully extended. 
*Reach the hands down and out.
*You should be able to draw about a 45 degree angle from your ankle to shoulder. 
*Repeat in the opposite direction.

Lunge hold

Vertical stability hold

Sagittal isometrics

*Start in a wide stance with the feet slightly outside the framework of your body.
*Shift all your weight to the left bending the left knee and extending the right. 
*Sit your hips back and hold the position. 
*You should be able to draw a straight line between the right and left leg. 
*Keep both feet straight!

Lateral lunge hold

Crossover isometric

Frontal isometrics

*Preposition your left foot at 12 o clock then open the right foot out and back to
about 4 o clock. 
*Bend the right leg and rotate your torso to the bent leg. Keep the left leg totally straight. 
*The majority of weight should
Be loaded on the bent leg. 
*Repeat in the opposite side.

Rotate lunge hold

*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

*Do one or two sets of each exercise based on how you feel. 
*If the exercises feel easy feel free to hold longer but don’t go over 20 seconds.
*These exercise will help develop a grade base of stability to progress to more advanced movements.

*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.

Forward/back plank

*Position your shoulders on an elevated surface with hips extended. 
*Your heels should be under your knees and you should be able to draw a straight line from your hip to shoulder.
*Squeeze your glutes and core as hard as you can to create as much internal tension as possible.

Elevated glute bridge

*Your feet sideways on an elevated surface and elbow in the ground
*You should be able to draw a straight line from your ankle to shoulder. 
*Hold your position

Side plank

*Position your feet on an elevated surface. 
*Drive your hips up as high as possible and hold.

Reverse plank

Core 1

Phase 1 Core/Movement Quality 1

Coach Fronteras

Phase 1 Jump 1

Nephews knocked this out earlier in the week. 🦾

Phase 1 Core/Movement Quality 1

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