Name: Playbook - 3D Athlete - Phase 3 Core/Movement Quality 4
Uploaded: 2022-10-14T03:09:42.348Z
Duration: 30 min
Description: Phase 3 Core/Movement Quality 4

*Amazing work. You finished! 
*Contact is with your success stories/thoughts on the program. 
*Thank you 🙏

*Roll in each direction four times for eight total reps.

Bear crawl roll

*Start laying in your stomach with both arms extended above your head and straight legs. 
*Lift the right leg up engaged the right glute/hamstring and roll to your back.
*From your back drive through the left leg and return to your start position.

Rolling/leg driver

*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 on the ground with the right leg bent slightly off the ground. 
*Have your left leg extended and both arms on the ground extended out to the side of your body. 
*Explode through the right leg and pull the left leg to hip height at a 90 degree angle. 
*Slowly drop down to your start position and repeat.
*The movement should consist of smoothing transitions form the load to explode.

Hip thrust/single leg explosive

On ground movement 3

*Do two sets on each leg. 
*Go as fast as you can but maintain control! 
*Movement quality is key.

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

Reactive squat

*Get as many reps as you can in 10 seconds with good movement quality. 
*Do two sets on each leg. 
*One set includes the exercise both legs.

Reactive single leg squat

Reactive squats

*Forward/back is one rep.
*Do two sets on each leg.

Anterior/posterior pivot

*One rep consists of a lunge in both directions. 
*Do 6 total.

Lateral pivot

Pivot Lunge

*Forward/back is one rep. 
*Lower your hip in both directions as slow as possible.

Eccentric single leg anterior/posterior squat

*Maintain movement quality. 
*Try to stay on the ball of your foot. 
*Move as fast as possible under control.

Banded hinge for speed.

*Start in left foot balance with a slight bend in the knee, forward body lean and arms extended at should height. 
*Perform rotations to the right and left side for one rep. 
*Slow controlled movement is the name of the game!

Balance airplane reach

*Do two sets of each exercise. 
*Partner release the athletes legs at various times so the individual can’t get into a rhythm. We want to keep them guessing. 
*Get the fire department on speed dial! you will need them after this burn 😂
*If you don’t have access to a partner do the core exercises from phase 2 or try a core workout in the solo workout section!

*Begin in a push up position with a partner hanging on to both feet. 
*Maintain stability and body positioning as your partner releases one of your legs.

Reactive core/anterior chain

*Begin in a lateral plank with only your elbow on an elevated surface and a partner hanging on to both feet. 
*Maintain stability and body positioning as your partner releases your leg closest to the ground.

Reactive core/lateral

*Begin with you back on an elevated surface and a partner hanging on to both feet. 
*Maintain stability and body positioning as your partner releases your leg.

Reactive core/back chain

Reactive core 🔥

Phase 3 Core/Movement Quality 4

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 3 Core/Movement Quality 4

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