Name: Playbook - 3D Athlete - Week 3 Day 2
Uploaded: 2021-01-18T11:47:42.233Z
Duration: 70 min
Description: Week 3 Day 2

Terry Hessbrook

*Begin in a four point stance with knees under hips. 
*Alternate arms and legs moving forward five meters and back five meters. 
*Keep a strong stable core.

Forward/back bear crawl

*Begin in a four point stance with knees under hips
*Alternate arms and legs moving five meters to the right and five meters to the left. 
*Keep a strong stable core

Lateral bear crawl

*Start with both knees bent at a 90 degree angle at hip height and both hands on the ground. 
*Alternating touching the right and left side of your chest. 
*Keep hip shifting to a minimum and level/stable trunk and torso.

Bear craw/touches

4 way bear crawl

*Start with a slight bend in your knees and back on a wall.
*Your elbows should be bent at 90 degree angles at shoulder height. 
*Reach up as high as you can touching your hands together.

Wall slides

*Start with a slight bend in your knees and back on a wall.
*Your elbows should be bent at 90 degree angles at shoulder height. 
*Slowly rotate your hands up and down.
*Rotating the hands up and down is one rep.

Wall slide/In and out

*Start with a slight bend in your knees and back on a wall.
*Your hands should be at shoulder height extended out to your side. 
*rotate your palms in and out as far as possible.
*One rep is a full rotation.

Wall slide/arms extended in and out

*Start in a lunge position with the right leg in front of the left next to a wall. 
*Have both hands in a neutral position at shoulder height. 
*Open the right hand up out and around until you are facing the wall. 
*Your right arm should be about in line with the left arm facing the wall. 
*Repeat in the opposite direction.

Thoracic spine

Upper body mobility

*Jog forward
*Transition into a straight leg shuffle, turn 180 degrees transitioning into a shuffle in the opposite direction.
*Finish in a jog

Jog/shuffle

*Drive the foot across the midline of your body to the opposite side. 
*Keep your shoulders square as your travel forward.

Crossover run

*Traveling to the right drive the right leg in front and behind your body. When you drive the knee in front of the body. 
*Flip half way and finish In the opposite direction.

Carioca/switch

*Traveling forward drive the right leg behind the left and left behind the right. 
*Keep your shoulders square.

Tail whip

*Jog forward. 
*Spin one time In each direction. 
*Stay in a straight line as you spin.

Jog/spin

Locomotive movement

*Do 1 to 2 sets of each movement based on execution. If you perform the movement at a high level move on. If more reps are required hit a second set.

*Leading with the right leg perform high knees in each box. 
*Repeat in the opposite direction.

Ladder/high knees

*Traveling forward drive the right foot in and out of the ladder. 
*The left leg should should only move forward.

Ladder/jab step

*Explode into the box leading with the right leg followed by a short stick.
*Stick with the left arm forward and right arm back traveling sideways to the right.

Ladder/angle jab

*Perform two touches in the ladder followed by a short stick on the leg outside the ladder hole.

Ladder/ 2 in 1 out stick

*Leading with the outside leg explode over the ladder. Punch the right leg over the ladder to the left and left leg over the ladder to the right. 
*Explosive knee drive is key 🔑 
*Keep the hips and shoulders square as you crossover and finish each step with a great base position.

Ladder/cross step

*Open the right hip to the left and left hip to the right stepping over the ladder. 
*Keep your shoulders as square as possible as you travel forward. 
*Smooth efficient movement is key. 
*Its all in the hips 💯

Ladder/open hips

Ladder/Foundational footwork 🦶

*Do two sets of each combination with a 5 yard burst to finish every exercise.
*Smooth efficient movements transitions and explosive 🧨 acceleration are essential 💯 to these drills. 
*Lets crush it 👊

*Start on the left side of the ladder.
*Perform two touches inside the ladder and two touches outside the ladder traveling forward on a 45 degree angle. 
*When you reach the last ladder hole plant of the outside leg and perform a 45 degree cut in the opposite direction.

Ladder 45 degree angle burst

*Do two touches in each ladder hole followed by a short pause on the leg outside the ladder. 
*When you get to the last ladder hole touch with the left leg then turn and run exploding from the right leg. 
*Keep your shoulder square until you drive from the right leg and sprint.

Ladder/turn and run

*Start by traveling forward driving the right foot inside and outside the ladder
*At the last ladder hole Perform two touches in the ladder. 
*As soon as the right foot hits outside the ladder burst straight line.

Ladder jab acceleration

*Leading with the right leg and training with the left step in each box. 
*When you get to the last box as soon as the root foot touches stick in a sprinters stance with the left leg leading.
*Perform a short pause and explode 💥 into a short sprint.

Ladder/high knee acceleration

*Start on the left side of the ladder with a great base position.
*Drive the left leg across the body to the right, followed by driving the right leg to the left.
*Finish by punching the left knee to across the body to the right and sprinting.

Ladder cross step acceleration

Ladder/acceleration 🚀 combos

*Start laying in the ground with the feet slightly elevated. 
*Pull the stomach to the spine and squeeze the glutes. Don’t let your back arch. 
*Drive the dumbbells up from a neutral grip to knuckles out as the arms extended.

Floor bench

Benefits: 
*Horizontal pull 
*Back strength 
*Core strength 
*Body control.
*Do 8-12 reps of each exercise based on your strength level. On the last set of each movement perform a burnout 🔥 (as many reps as you can)

*Start with the heels flat on the ground with the toes up, hips slightly bent and arms extended with an overhand grip. 
*Drive through the heels up and out engaging the glutes, hamstring and core musculature as you pull your chest to the bar. 
*Perform a short hold with the chest at the bar and slowly return to the start position.
Benefits: Back strength, core activation.

Blast off inverted row

*Begin by grabbing the barbell with an underhand grip with both hands. Your body should be at about a 45 degree angle from the ankle to the shoulder. 
*As you pull yourself to the bar lift the left knee up to the hip at a 90 degree angle and stabilize. Alternate the right and left leg. 
*Be sure the hips and chest travel up and down at the same time. 
*Keep the core, glutes and hamstrings engaged at the all times. 
*Benefits: Upper back strength, glute, core and hamstring activation. 
*Do 4-6 reps driving each leg.

Inverter row/sprinters knee drive.

Pull Circuit 💪

Do two sets of eight reps for each exercise 💪🏻

*Begin in a half kneeling position with the right knee on the ground and left leg up. 
*Have the kettlebell in the right hand with the bottom facing up and handle even with the shoulder. Squeeze the handle of the kettlebell to keep it from moving or shifting 
*Press the kettlebell above the head and maintaining stability in the shoulder complex. 
*Repeat in the opposite direction.

Kettlebell bottom up press

*Begin in a half kneeling position holding the kettlebell from the bottom up in the right hand and torso rotated to the left. 
*Slowly rotate the torso and press the kettlebell up and out to the right.

Bottom up/rotate press

*Begin in a half kneeling position with the right arm extended above your head holding the kettlebell from the bottom up. 
*Turn the hand in and out maintaining arm extension.
*Turning the hand in and out is one rep.

Bottom up press/twist

Bottom Up Press!

*Begin with soft knees in a loaded stance with a pull up bar right above you. 
*Jump to the bar and grab it with both hands. Slowly and controlled pull yourself up with minimal shifting in the legs and torso. 
*Control yourself down from the bar release and land in a loaded position ready to explode back up to the bar. 
*Benefits: upper body strength, core strength and stability. 
*Reps will vary due to different levels of strength. Try to get at least five reps with each set. Burn out on the last set (as many reps as possible)

Jumping pull up

Benefits: 
*Vertical core strength and stability
*Chest strength 
*Bottom up explosion

*Starting with the left leg up, right knee on the ground and band in the middle of the chest explode off the ground to a base position with a slight bend in the knees. Extend both arms in front of your body and hold the position for one full second. 
*Be sure to own your position, stay strong and stable on the core complex. Add a 5-10lb weight to the band to create additional proprioceptive firing and stabilization. 
*Benefits: Vertical core strength, stability and chest strength.

Kneeling paloff press

*Starting with the left leg up, right knee on the ground and band in the middle of the chest extended out.
*Explode off the ground rotating 90 degrees right to a base position with a slight bend in the knees. Keep the arms extended in front of your body and hold the position for one full second. 
*Be sure to own your position, stay strong and stable on the core complex. Add a 5-10lb weight to the band to create additional proprioceptive firing and stabilization. 
*Benefits: Vertical core strength, stability and chest strength.

Paloff hold/rotate

Pallof Circuit

*Have a slight bend in the left knee with the barbell in the left hand. 
*The right leg should be extended back in a straight line with the shoulder. 
*Pull the bar to your shoulder maintaining balance and a strong stable core. 
*Don’t let the barbell shift up/down or side to side. This is a challenging movement but challenging drives change 💪🏻 
*Repeat in the other direction.

Barbell balance row

*Do two sets of each exercise to the right and left side.
*Power 💥 is the main ingredient for these movements!

*Perform a reverse lunge extending the med ball above your head as you lunge back. 
*Drive the ball through the ground as you return to your base position.

Med ball/reverse lunge slam

*Start with with ball at hip height. 
*Shift the ball from the right to left side and drive the ball above your head rotating your torso and feet 90 degrees to the right as you slam the ball.

Med ball slam/rotate

Med ball slam

*Start laying on a bench or elevated surface with the glutes and core activated and engaged and straight arms hanging in the direction of the ground at shoulder height loaded with dumbbells. 
*You can have a slight bend in the elbow. 
*You should be able to draw a straight line from the ankle to the shoulder. 
*Holding your position perform a reverse fly bringing the dumbbells to shoulder height.

Swimmers reverse fly

*Lay on a bench with both legs extended off the bench. 
*Drive the hands from your sides to above your head.
*Keep the arms as straight as possible as your transition through the different phases of the movement.

Dumbbell Superman

*Lay on a bench with both arms extended to your sides with plates or dumbbells in both hands and feet elevated off the ground in line with your hips. 
*Rotate your hands in and out maintaining body positioning.
*A full rotation in and out is one rep.

Superman/rotation

Superman’s 🦸‍♂️ 🦸‍♀️

Week 3 Day 2

Heather

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

Michael

Week 1 Day 2

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

Week 1 Day 3

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Matthew Monos

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 3 Day 2

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