Name: Playbook - 3D Athlete - Week 1/Day 3
Uploaded: 2021-01-18T11:48:54.061Z
Duration: 60 min
Description: Week 1/Day 3

Jacob

*This will be the workout for the first week of the program.
*A strong foundation is imperative for more advanced movements. 
*Be sure to execute all exercises to the best of your ability and have fun getting strong, stable and explosive 🧨

*Do one set of each exercise. 
*The last exercise in the circuit is quite difficult it give it a shot 🔥

*Start in a push up position.
*Reach out with the left hand as far as you can. 
*Keep the left arm in line with the shoulder. 
*Try not to shift side to side and fight to maintain position.

Stability hold/Anterior reach

*Begin on your side with the left elbow in the ground. Right leg extended on an elevated surface and left knee bent at a 90 degree angle. 
*Keep the hips elevated and core engaged and locked 🔒 in. 
*Do not let your hips drop.

Lateral stability hold

*Start with both feet on the corner of an elevated surface. 
*Drive your hips up as high as you can and hold the position.

Glute bridge

*Start with your right hand and left foot on the ground. 
*Extend the left arm forward at shoulder height.
*The right leg should be off the ground at hip height. 
*Own your position.

2 point stability hold

Ground based stability

*It all starts with a solid foundation. The foot is the first thing that hits the ground in sports. Strong feet are essential to elite performance! 
*Do two sets of each variation 💯

*Get in a squat position with feet hip width and hands on the ground. 
*Drive up into a calf raise off the outside edge of your feet. Never let your heels touch the ground.

Bolt calf raise

*Start bracing yourself against a wall with heels off the ground. 
*drive from the inside of your foot to outside and outside back in. Think about shifting your weight from toe to toe. 
*Keep your heels facing straight ahead the whole time as you perform this exercise.

Around the world

Foot 🦶 and ankle 💪

*Start with your hands on a wall. Sit the hips back to a 45 degree angle with weight loaded to the outside edge of your feet. 
*Explode up driving both feet in.  Toes should be in and heels away from your body. 
*Never let your heels touch the ground and stay on that balls of your feet.
*This movement actually mimics the chain reaction of a vertical jump (over exaggerated obviously) 😀

Wall/heel release

*Do one set of each exercises. 
*The majority of your weight should be on the bent leg. 
*Try to get as much range of motion as possible then stabilize.

*Position your left leg in front of the right and arms extended to your sides.
*Stabilize your position and keep both feet straight ahead.

Lunge hold

*Start with the right leg extended and left leg bent to your side. 
*Have your hands at shoulder height and reach forward.

Lateral lunge hold

*Start with the right leg extended and left leg bent/opened out and back at a 90 degree angle. 
*Your torso should be rotated in the direction of the left leg 
*Have both arms extended at shoulder height.

Rotation lunge hold

3D lunge holds

Do one set of each exercise on both legs.
*If you lose balance no problem, toe touch and get right back at it 👍

*Stand on your right leg with both arms extended to the side. 
*Slowly look down to the ground and up to the ceiling.

Balance/up and down head driver

*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.

Balance airplane reach

*Standing on your right leg extend both arms to the side. 
*Close your eyes and maintain single leg balance.

Balance/close eyes

Balance

*Do one set of each exercise.
*Stick all landings with both feet straight.
*Do not let your ankles or knees fall in on landings.  
*6-12 inches is generally a good height to start.

*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.

Depth jump/forward

*Begin on a low box (6/12in) with arms extended above your head.
*Slowly fall sideways off the box. 
*Rip the arms down to hip height and land with both feet under your hips and weight evenly distributed.
*Do the exercise to the right and left.

Depth jump/side

*Begin on a low box (6/12in) with arms extended above your head.
*Slowly fall off the box rotating 180 degrees. 
*Rip the arms down to hip height and land with both feet under your hips and weight evenly distributed.
*Do the exercise on the right and left side.

Depth jump/rotate

3D depth jump

Do 2 rounds of each exercise for 10 seconds each 💪

*Explode off the ball of the feet traveling forward with small alternating strides. 
*Generate explosion from the ankles. Maintain as little knee bend as possible.

Alternating feet/recoil hop

*Explode off the ball of the feet traveling sideways with small in and out strides. 
*Generate explosion from the ankle joint. Maintain as little knee bend as possible.

Jumping jack recoil hop.

*Explode off the ball of the feet traveling forward with strides going wider than the hips back across the midline of the body. 
*Generate explosion from the ankle joint. Maintain as little knee bend as possible.

Cross over recoil hop.

Recoil hops

*Do two sets of each variation. 
*A 12 inch box is ideal for these movements. 
*Quick explosive hope are key 🔑 
*Always land with both feet straight and avoid ankles/knees collapsing in at all times.

*Start on a low box. Fall off backwards. As soon as your feet touch the ground jump as fast as you can back to the box. 
*Perform a down up/down up pattern followed by a short pause.

Low box rapid response

*Hop up to a low box as fast as possible rotating 90 degrees. 
*Touch with both feet on the box then perform another quarter turn landing on the opposite direction.

Rapid response/rotate hop.

*Single leg explosion 💥 
*A 6-12 inch box is ideal for these exercises.

*Begin on a low box (6-12in) and let yourself fall to the ground. When the right leg hits the surface push sideways to left. 
*Finish in a strong base position 
*Do one set of 4 reps on each leg.

Falling lateral push

*Begin on a low box (6-12in) as you fall to the ground backwards perform a quarter turn to the left When the right leg hits the surface push rotationally to the left. 
*Finish in a strong base position! 
*Do one set of 4 reps on each leg.

Falling rotate push

Falling 3D push

*Do one set of each exercise variation.
*Always be sure to drive though the foot on the box and control all landings.

*Start with with right foot on the box. 
*Jump as high as you can replacing the left and right foot. 
*As you explode up drive your arms with the movement.

Low box/alternating change up

*Start with the left foot on a low box. 
*Have your hands loaded by the right knee. 
*Explode up and sideways driving from the left leg Driving your arms up as you jump. 
*Replace the right and left leg. 
*Be sure to drive from the foot on the box 💯

Low box/lateral change up jump.

*With the left foot on the box and right leg on the ground with a soft knee push up through the left leg and turn 180 degrees. Land in the opposite direction with the right foot on the box and left foot on the ground. 
*As you explode up drive the arms from the outside leg to the ceiling. Be sure to sick all landings!
*Do one set of 5 reps on each leg.

Low box rotation change up jump

3D change up jump

*Do one set of each posted exercise.
*Top level ⬆️ movements for bilateral loading and exploding 💥 in 3D.
*If the exercise involves a right and left be sure to do both sides 💯

*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

*Begin on a low box (6/12in) with arms extended above your head.
*Slowly fall sideways 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 immediately jump forward to a taller box. Stick the landing!

Depth jump sideways/box jump

*Begin on a low box (6/12in) with arms extended above your head.
*Slowly fall off the box rotating 180 degrees. 
*Rip the arms down to hip height and land with both feet under your hips and weight evenly distributed.
*Immediately jump forward to a taller box. Be sure to stick the landing!

Depth jump/rotate box jump

Depth Jump/Box Jump

Week 1/Day 3

certains exercices que j’ai du faire sans marche

Enzo

Coach Fronteras

Need to work on the single leg exercises but I knew that going in. Like the balance work alot. Like the workout overall, very different on how I train and design my workouts. As a coach I will say I enjoyed being coached. Thank you!

Damien Edmondson

Week 1/Day 1

LIKE THIS!!! Balance still needs work but I like where I'm at. Getting better each day.

Week 1/Day 3

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