Name: Playbook - 3D Athlete - Week 1 Day 3
Uploaded: 2021-01-18T11:48:54.605Z
Duration: 90 min
Description: Week 1 Day 3

Spicy! I’m obsessed. Already seeing results in my strength, speed and power, and it’s only the third workout!

Heather

Michael

Terry Hessbrook

Pure fire for a leg day and power session!

Tobias

Matthew Monos

Morgan

Justin

Explosive 🧨 movements and lower body strength training!

*Do one set of each exercises in both directions. 
*These are not end range lunges! 
*Take your time and really get in and out of the movements. 
*All lunges and reaches should be smooth,coordinated, and controlled.

*As you step forward reach your arms up and back above your head. 
*The lunge and the reach should happen simultaneously and be smooth and coordinated.

Forward lunge/OH reach

*Lunge sideways to the left bending the left leg and extending the right. 
*Drive both arms sideways to the right. 
*Keep both feet straight! You should be able to draw a straight line between the right and left leg.

Lateral lunge/lateral reach

*Step with the right leg forward in front of the left. 
*Reach with the left laterally to the right as you step. 
*Keep both feet straight

OSL lunge/opposite side reach

*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

3D Lunge Matrix

*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 👍

*Start right foot balance with hands at shoulder height and left foot slightly in front of the right with the foot off the ground. 
*Lift the left knee up to the hip at a 90 degree angle and stabilize. 
*Repeat in the opposite direction.

Balance leg lift

*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 on set of each exercise on both legs.
*Rhythm and body control are the main objective with this series of movements. 
*Take your time and perform smooth, fluent, coordinated and controlled movements.

*Do 2-3 recoil hops followed by jumping off both feet to a low box and stabilizing with a soft knee in the right leg.

Pause hop/forward

*Do 2-3 recoil hops followed by jumping off both feet sideways to a low box and stabilizing with a soft knee.

Pause hop/side

*Do 2-3 recoil hops followed by jumping off both feet and rotating 90 degrees. Land on the right leg with a soft knee and stabilize.

Pause hop/rotate

3D pause hop

Benefits: 
*Single leg explosion 💥 in all directions.
*Do five reps of each movement on both legs.

*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

Falling lateral push

*Begin on a low box (6-12in) and let yourself fall to the ground. When the left leg hits the surface push on a 45 degree angle to the right. 
*Finish in a strong base position

Falling angle 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!

Falling rotate push

Falling 3D push

*Do two sets of each exercise. 
*For the rotational variation do three reps in each direction. 
*Load/Explode 💯

*Begin with two dumbbells by your sides and knees bent at a 45 degree angle with forward body lean and weight on the mid foot. 
*Hold for 5 seconds then release the dumbbells and explode forward.

Iso hold/broad jump

*Begin with two dumbbells by your sides and knees bent at a 45 degree angle with a forward body lean and weight on the mid foot. 
*Hold for 5 seconds then release the dumbbells rotating 180 degrees to the left. As soon as you land jump forward as far as possible.

Iso hold/rotate broad jump

*Start with your feet hip width and toes straight ahead. 
*Have the kettlebell or dumbbell loaded at chest height. 
*Sit the hips down and back creating a slight V in your legs as you squat.

Goblet squat

*Begin with the barbell loaded at shoulder height in a front squat position.
*Perform a reverse lunge with the right leg sinking the left hip to a 90 degree angle. 
*Raise and lower the hip from the lunge position and punch the right left up to the hip and back under the body. 
*Maintain a strong, stable and upright torso.
*One split squat and one knee drive equals one rep.
*Perform in the opposite direction.

Split squat/sprinters knee drive

*Do two sets of each exercise! 
*Get ready for an elite hamstring burn 🔥

*Start with your feet slightly more narrow than hip width with the left foot about a foots distance from the right. 
*The dumbbells should be loaded in a neutral position at hip height.
*Hinge at the hips bending the right leg extending the left leg and drive the dumbbells forward. 
*You should be able to draw about a 45 degree angle from your hip to shoulder. Do not let your back arch. It may take you a few reps to execute the movement properly.

Dumbbell kickstand DL

*Start in left foot balance with your left hand at shoulder height against the wall. The dumbbell should be in your right hand. 
*Hinge at the hip driving the dumbbell from you right hip to left leg at about shin height. 
*You should be able to draw about a 45 degree angle from your right hip to left shoulder. There will be some rotation in your torso due to the chain reaction of the movement.

Dumbbell rotate DL

Deadlift Circuit

Benefits:
*Single leg strength/mobility. 
*Foundational movement. 
*Stabilization properties.

*Begin with a dumbbell in your right hand. 
*Lunge sideways to to the. 
*Bend the left leg and extend the right leg. 
*Drive the dumbell from the right hip to left ankle.
*Do not let the right knee or ankle cave or collapse in as you lunge.

DB lateral offset lunge

*Start with a dumbell in the right hand. 
*Lunge with the left leg and turn both feet, hips and shoulders 90 degrees to the left and turn all at one time! 
*Drive the dumbell from the right hip to left ankle.

DB offset rotate lunge

Offset lateral/rotate lunge.

Benefits: 
*Loaded Movement 
*Knee Drive 
*Post activation principals 
*Acceleration
*Core strength
Alternate leading with the left and right leg.

*With two dumbbells loaded at your side leading with the left leg perform 10 explosive marches driving the knee to hip height.
*Maintain a strong upright torso with no lateral shifting. 
*When you complete the 10th rep unload the dumbbells leaving a safe clear area to move. 
*Immediately set up in a half kneeling stance with the left leg up and right arm forward and a forward body lean. 
*Explode through the left leg and punch the right knee up and out into a sprint for 10 yards.

DB March/Half kneeling start

*With two dumbbells loaded at your side leading with the left leg perform 10 explosive marches driving the knee to hip height traveling sideways. 
*Maintain a strong upright torso with no lateral or forward/back shifting. 
*When you complete the 10th rep unload the dumbbells leaving a safe clear area to move. 
*Immediately set up in a half kneeling stance with the right leg up and left arm forward and a forward body lean. 
*Explode through the right leg and turn and run.

DB Lateral March/Lateral Acceleration

March Circut

*Do two sets of each exercise. 
*For the single leg lift try to increase reps weekly to continue progression.

*Start with the back and shoulders flat on the ground with both feet elevated on the band. The band should rest right above the ankles. 
*Maintain a washboard core with the glutes and hamstrings engaged. Don’t let the hips dip! 
*As fast as you can with your knees as straight as possible drive the legs up and down into the band. 
*Benefits: Hamstring strength and deceleration properties. Anterior and posterior chain core activation. 
*Do three sets for 12 seconds each.

Choas hamstring

*Start with your left leg elevated on a band and hips elevated off the ground. 
*Drive your right knee to hip height.

Chaos/single leg lift

Chaos hamstring

Week 1 Day 3

George

Definitely challenging, lots of athletic movements and hoping to get back to Game Ready Shape 💪🏽

Eric Garcia 

Week 1 Day 1

Wasn’t able to finish, been struggling after receiving my vaccinations

Geovannie

Week 1 Day 2

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Got taken out with the Flu for a few days. The app is so user friendly. It picked right up where I left off with out having to login and redownload programs and find my place ⭐️⭐️⭐️⭐️⭐️

Week 1 Day 3

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