Name: Playbook - 3D Athlete - Week 2/Day 3
Uploaded: 2021-01-18T11:44:57.622Z
Duration: 60 min
Description: Week 2/Day 3

*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

*Your feet sideways on an elevated surface and elbow in the ground
*Hold your position

Side plank

*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. 
*Never let your heels touch the ground and stay on that balls of your feet.

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

*Begin in left foot balance driveling both arms down on a 45 degree angle to the left and up on a 45 degree angle to the right. 
*Take your head with your hands as they move. 
*Repeat in the opposite direction.

Balance/diagonal 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. 
*Recoil on the trap for 2-3 seconds before you spring off. 
*Always land with both feet forward. 
*Do not let ankles or knees fall in on the landing.
*If an exercise requires a left and right side do the prescribed reps on both side.

*Start standing on a mini tramp. Recoil up and down as fast as possible for 3-4 seconds before jumping sideways off the trap. 
*Do not jump as high as you can off the tramp! Jump about 50% the recoil of the tramp will shoot you up in the air. Try to get full knee extension when you are airborne. 
*The number one key 🔑 is body control and amazing landings. Land in a good athletic stance with both feet under your body.

Mini tramp/lateral stick

*Start standing on a mini tramp. Recoil up and down as fast as possible for 3-4 seconds before jumping forward off the trap. 
*Do not jump as high as you can off the tramp! Jump about 50% the recoil of the tramp will shoot you up in the air. Try to get full knee extension when you are airborne. 
*The number one key 🔑 is body control and amazing landings. Land in a good athletic stance with both feet under your body. Stick for a solid second 💪🏻

Mini tramp/forward stick

*Start standing on a mini tramp. Recoil up and down as fast as possible for 3-4 seconds before jumping 180 degrees off the trap. 
*Do not jump as high as you can off the tramp! Jump about 50% the recoil of the tramp will shoot you up in the air. Try to get full knee extension when you are airborne. 
*The number one key 🔑 is body control and amazing landings. Land in a good athletic stance with both feet under your body. Stick for a solid second 💪🏻

Mini tramp/rotate stick

Mini tramp deceleration jump

*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.

*Do two sets of 4 reps in both directions.
*A 6 and 12 inch box are ideal heights to start. 
*Adjust the distance of the two boxes as needed. You may have to play with distances.

*Start on a low box (6in). Falling off the box moving to the left push off the right leg sideways and explode to the larger box (12in) have the larger box against a wall. 
*Land on the left leg with the right knee up at hip height and leg hand against the wall for stability purposes.
*You may have to play around with the distance of the 6 and 12 inch box due to different levels of explosiveness. 
*Repeat in the opposite direction.

Pure power push/lateral

*Start on a low box (6in). Falling off the box turn 90 degrees the left push off the right leg sideways and explode to the larger box (12in) have the larger box against a wall. 
*Land on the left leg with the right knee up at hip height and hand against the wall for stability purposes.
*You may have to play around with the distance of the 6 and 12 inch box due to different levels of explosiveness. 
*Repeat in the opposite direction.

Power push rotate

Power 💥 Push

*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.

*Start with the left foot on a low box. 
*Explode from the left foot traveling sideways to the right. 
*Land with the right foot on the box and repeat until you return to your start position. Then go in the other direction 
*Control your movement and keep both feet straight.

Low box change up jump/around the world.

3D change up jump

*Do 2 sets of each exercise. 
*For the rotational variation perform three reps rotating right and left for 6 total.

*Begin with a medicine ball at hip height in a base position.
*Jump up as high as you can extending the ball above your head. 
*Slam the ball into the ground with as much power as possible. Catch the ball at high height and repeat.

Med ball jump slam

*Begin with a medicine ball at hip height in a base position.
*Jump as high as you can rotating 180 degrees extending the ball above your head. 
*Slam the ball into the ground with as much power as possible. Catch the ball at high height and  repeat in the opposite direction.

Med ball jump slam/rotate

3D Jump slam

*Explosive 💥 is the name of the game!!
*Big steps followed by big jumps 💯
*Do two sets of 3reps in both directions.

*Take a big explosive step forward then jump on the box as high as possible.

Forward step/box jump

*Drive from the right leg rotating 90 degrees to the base of the box. 
*Explode up on the box.

Rotate step/box jump

3D step/jump

Week 2/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 2/Day 3

More workouts from 3D Athlete