Name: Playbook - 3D Athlete - Phase 3 Jump 3
Uploaded: 2022-10-14T03:09:42.308Z
Duration: 60 min
Description: Phase 3 Jump 3

*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 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

*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

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)

*Jog forward with your head looking right. 
*Flip your hips transitioning into a back pedal with the head looking in the same direction. 
*Perform four switches and repeat in the opposite direction.

Jog/back pedal hip flip

*Begin shuffling to the left with the head looking right. 
*Turn inside and begin shuffling to the right with your head looking left. 
*Perform four switches.

Shuffle/hip flip

Body control

*Do one set of each exercise for 10 sec each.

*With the right foot on a slightly elevated surface get into a Rhythm and drive the left leg forward and back. 
*Try to stay on the ball of your foot and all times.

Plate foot and ankle

*With the right foot on a slightly elevated surface get into a Rhythm and drive the left leg side to side. 
*Keep the hips square at all times. 
*Try to stay on the ball of your foot and all times.

Plate foot and ankle/side to side

*With the right foot on a slightly elevated surface get into a Rhythm and drive the left leg on an angle forward and back. 
*Keep the hips square at all times. 
*Try to stay on the ball of your foot and all times as well.

Plate foot and ankle/angle

Foot/ankle prep

*Start with the left foot in front of the right. 
*drive through the left foot and touch with the right foot inside the ring. 
*Finish with the left leg back in front of the right. 
*Repeat in the opposite direction.

Ring/forward pause

*Perform two touches in the ring traveling on a 45 degree angle followed by about a one second pause on the outside leg. 
*Repeat in the opposite direction.

Ring/angle pause

*Visualize a clock ⏰
*Start on the left foot facing 12. 
*leading with the right leg perform two touches in the ring opening out and back to 3. 
*Stabilize on the right leg and repeat.

Ring/rotate pause

Ring decel

*Start with tour hands on a stable object slight below shoulder height. 
*Jump up and down in one leg with smooth continuous movement. 
*You should be jumping to about 80 percent of your max height with the assistance. 
*The movement should feel very smooth, springy and comfortable.

Assisted single leg jump

*Space three hurdles between three and five yards apart depending on your height. 
*Leading with the right foot explode over each hurdle with the left foot training. 
*The goal is to feel like you are floating! Glide over the hurdles and hit the ground running after the last rep. 
*Smooth, fluent, explosive and elastic movement is the goal with this exercise. 
*Do two sets of three reps leading with each leg.

Hurdle power gallop

*Being on your right foot with your back to a box. 
*On the right foot flip your hips 90 degrees landing on your right foot in a lateral position relative to the box. 
*Push from your right foot to the left and jump up to the box on the left leg. 
*Make the transitions as fast and explosive as possible! 
*Repeat in the opposite direction.
*Do 4 reps on each leg.

Counter single leg box jump

*Do three reps of the first variation and two reps of the rotational/lateral combination.

*Jump as high and as fast you can three times consecutively.
*One rep consists of three consecutive jumps.

Repeat hurdle jump

*Perform a 180 degree jump followed by a lateral jump.
*Do two reps in each direction.

Rotate/lateral repeat hurdle jump

*Start standing on your right leg and dumbbell on the left hand. 
*Fall off the box sideways lading on the left leg. 
*Load the hip driving the dumbbell or weighted object slightly below your left knee and explode back up to the start position. 
*Do five reps in each direction.

Lateral power jump

*Take a big explosive step forward followed by a vertical jump. 
*On the landing immediately perform a cross step followed by another vertical jump. 
*Then finish with rotational push followed by another jump. 
*One rep is all three movements.
*Repeat in the opposite direction. 
*Do three reps both ways.

Jump flow

Phase 3 Jump 3

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 Jump 3

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