Name: Playbook - 3D Athlete - Phase 2 Jump 1
Uploaded: 2022-10-14T03:09:42.232Z
Duration: 60 min
Description: Phase 2 Jump 1

*This phase we level up. 
*More variability and building on exercises from the previous phase.

*An optional mobility routine to perform anytime you would like.

*Start with both hands on a wall and hips back at about a 45 degree angle from the shoulder. 
*Leading with your knees drives forward as far as you can down and out without the heel coming off the ground. 
*Slowly transition up and down.

Foot/ankle dorsiflexion

*In a half kneeling position start with the left leg up and right knee down. 
*Extend the right arm above your head on a stable object. 
*Squeeze the right glute and hold the position. 
*Repeat in the opposite direction.

Hip flexor/Oh reach

*In a half kneeling position start with the right leg in front of the left. 
*Place the foot of the left leg on an elevated surface and extend the hip forward.

Half kneeling quad

Cradle stretch

*Start with the left knee on the ground and right leg extended in front of the body with a soft knee.
*Reach forward with the arms as far as you can or until the shoulder is in line with the knee. Place hands on the ground. 
*Pull the heel through the floor and turn the foot in and out. The motion should be coming from the hip with the knee and foot following the movement at the hip complex.
*Perform 8 slow controlled rotations on both sides of the body.

Half kneel toe in/out hamstring stretch

*Start with the left knee on the ground at a 90 degree angle, hands in line with the shoulder and right leg extended out to the side with the whole foot flat on the ground.
*Slowly sit the hips back, let the arms extend and keep the right foot flat on the ground. 
*Return to the start position and repeat 8 times on both legs.

Groin stretch

*Being in a half kneeling position with the right knee on the ground and left leg at hip height at a 90 degree angle with the hands on the wall at shoulder height. 
*Open and close the hip maintaining the 90 degree angle in the left leg. 
*Repeat in the opposite direction.

Kneeling open/close hip

*Cross the right foot in front of the left and reach over your head with the left hand. 
*Drive the hip sideways to the left and hold the position.

Lateral hip/trunk stretch

*Find a stable object and grab with both hands. 
*Sit the hips back and hold.

Lat stretch

Mobility (Optional)

*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

*Do two sets of each exercise in both directions.

*Start on the balls of the feet and arms above the head. 
*Right the arms down and finish with the left leg in front of the right. Hold for about a half second and repeat. 
*Do four reps in each direction.

Rapid Deccel

*Start with the arms up above your head. 
*Rip down with the arms rotating to the left decelerating on the left leg. 
*Hold for about a half second. 
*Do two sets in each direction. 
*Repeat on the opposite leg.

Rapid rotational decel

Deccel Series

*Leading with the right foot travel forward performing three marches followed by a short pause with the left leg up. 
*With the left leg up do three marches to the left finishing with the right leg up. 
*Repeat this pattern three times. For one rep. 
*Perform in the opposite direction.
*Keep hips and shoulders square at all times!

Forward/lateral March

*Using two plates or a slightly elevated object jump up and down with one leg, leap to the opposite leg and repeat. 
*Adjust the width of plates as needed but they should be a comfortable distance apart. 
*Take your time, get into a Rhythm and flow!

Extensive linear/lateral plate hop

*Start in a half kneeling position on a slightly elevated surface. 
*The box in the picture is 6 inches. 
*Drive through the ground based leg as high as you can and land on two feet. 
*Repeat in the opposite direction.

Half kneeling jump

*Do two sets of each exercise in both directions. 
*Listen to the instructions in the videos. 
*If you have further questions contact me.
*Be sure your shin angle matches the direction of the push. 
*Start slow then go fast.

*Start standing on the right leg. 
*Push the ground down and away from you with the left leg to travel right. 
*The shin angle of your left leg should be consistent with the direction you are going with the push. 
*Take your time then slowly pick up speed.

Lateral direction push

Listen to the directions in the video. If you have questions feel free to contact me.

Angle/direction push

Angle direction push/backwards

Directional push

*Drive up and out through the left leg and drive the right leg to hip height at a 90 degree angle. 
*As the right knee comes up punch the left arm forward. 
*Repeat in the opposite direction! 
*Explode up and out with as much height and distance as possible! 
*Perform for the prescribed distance.

Power skip

*With the shoulders square move forward on an angle crossing the right leg to the left and left leg to the right. 
*Get into a Rhythm and maintain the pattern for 8 total reps.

Continuous cross step

*Traveling forward with the hips square explode up driving the right leg behind the left and right behind the left. 
*Get into a Rhythm and maintain a continuous explosive flow.

Power diagonal gallop

Explosive traveling skills

*Do two sets of each exercise for the prescribed reps.

*Begin on a low box (6/12in) with arms extended above your head.
*Slowly fall forward off the box. 
*Rip the arms down to hip height and land with both feet under your hips and weight evenly distributed.
*On the landing jump forward to a taller box. Stick the landing!

Depth jump/forward box jump

*Start pulling down on a band to about shoulder height. 
*Alternate your feet jumping as high as you can under control.

Assisted jump/alt feet

*Start with the hands above the head and ankles, knees and hips extended. 
*Rip the hands down, bend the ankles, knees and hips drive the arms up exploding as high as possible.

Vertical jump

Explosive contrast

Phase 2 Jump 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 Jump 1

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