Name: Playbook - 3D Athlete - Phase 2 Core/Movement Quality 1
Uploaded: 2022-10-14T03:09:42.270Z
Duration: 30 min
Description: Phase 2 Core/Movement Quality 1

*Leveling up to more dynamic exercises this week. 
*Only move forward if you have mastered exercises in the previous phase.

*Building from the first two weeks. 
*Enjoy the new movements!
*Feel free to adjust sets/reps as needed.

*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

*Start with your body in a V position with arms extended up and out in front of you with your legs straight and heels off the ground. 
*Slowly fall back until your shoulder blades touch the ground then return to you start position.

Rocker/forward and back

*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.

Push up position/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

Ground Based Movement 2

*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 exercise for the prescribed number of reps.

*Do six reps in each direction. 
*If you don’t have a glide strip use a towel on a wooden floor.

Glide strip lunge forward/back

Glide strip/lateral lunge

Glide strip lunges

*With the left foot facing forward open the right leg out and back to a 90 degree angle and bend your knee. Keep the left leg straight and don’t let the ankle or knee fall in. 
*Your arms should be extended out at shoulder height and rotate with your torso as you lunge.

Rotation lunge/rotate reach

*Try to keep your heel from falling to the ground at all times. 
*Do three sets of five reps in each leg at a very controlled pace.

Banded Hinge

*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

*Do two sets of each exercise in all three planes of motion.

*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

*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 hips side to side with the motion coming from the pelvis. Maintain a strong, stable washboard core. Do not let hips dip or rotate! 
*Side to side is one rep. Perform one set of 10 reps.

Side to side plank

*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. 
*In a circular motion shift the body forward and back. 
*Movement should come from the feet and shoulders. Maintain a strong, stable washboard core. Do not let’s hips dip! 
*Perform one set of 8 rotations to the right and left.

Circle plank

3D plank

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

Copenhagen Plank

*Start on your back with the left leg bent and right leg extended. 
*Drive through the left heel and pull the right knee up to the hip at a 90 degree angle. 
*Control the return to start position.
*Do two sets of 8 reps on each leg.

Glute bridge/sprinters knee drive

*Laying on your back drive  through the balls of both feet and elevate your hips. 
*Reach with the left hand up and across your body over the right shoulder and hold the position.

Glute bridge/rotation

Glute bridge

Phase 2 Core/Movement Quality 1

Coach Fronteras

Phase 1 Jump 1

Nephews knocked this out earlier in the week. 🦾

Phase 1 Jump 2

Phase 1 Jump 3

Phase 1 Jump 4

Phase 1 Jump 5

Phase 1 Jump 6

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

Phase 2 Core/Movement Quality 1

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