Name: Playbook - 3D Athlete - Week 3/Day 3
Uploaded: 2021-01-18T11:46:04.361Z
Duration: 60 min
Description: Week 3/Day 3

*Do one set of each exercise! 
*A few new variations were added this week 🔥

*Start with your feet on an elevated surface in a push up position. 
*Walk your hands forward as far as you can and maintain a strong, stable and level core. 
*Lift the left leg off the box so the left toe is close to even with the right heel and hold for one second. 
*Harder than it looks 💯 
*Repeat on the right side.

Feet elevated leg lift

*Put your left foot on an elevated surface and extend your hip as high as you can. 
*Position the right knee at hip height at a 90 degree angle and hold.

Single leg hold

*Begin on your side with the left elbow in the ground. 
*Have your right leg extended out and foot flat on the ground. 
*The left foot should be airborne  positioned in front of the right foot. 
*Keep the hips elevated and core engaged and locked 🔒 in and raise and lower the left leg with great control.

Side plank/leg driver

*Position your right foot on an elevated surface. 
*Drive your hip up as high as posted. 
*Bend your left knee to a 90 degree angle and hold the position.

Glute bridge/open hip

*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

Stabilization

*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 💯

*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

*Start with the right leg extended and rotate in with the torso rotated to the left. 
*The left foot should be straight ahead facing the wall.
*Drive into a calf raise pushing off the outside edge of your foot.

Locomotive position calf raise

*Cross the left leg in front of the right.
*Keep the right leg extended and both heels off the ground.
*Drive through the inside of the foot into a calf raise.
*Make sure the left knee doesn’t fall in as you drive.

Locomotive calf raise/crossover

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 squnge variations. 
*Really take your time and get in and out of the movements. 
*Full range of motion is key 🔑

*Begin in a split stance with the left leg up and right leg back. 
*load the hands by the ankle of the front leg. 
*Bend the left leg , drive the right hip forward, and reach arms to the ceiling. 
*Slowly bring hips back to the start position.
*Do one set of 6 reps on the right and left side.

Squnge/OH reach

*Begin with feet two times shoulder width, feet parallel and arms at hip height. 
*As you shift your weight the to the right leg the left leg extends. 
*As hips go back reach forward to shoulder height.
*Do one set of 6 reps on the right and left side.

Lateral squnge/anterior reach

*Position the right foot in front of the left (about heel to toe) 
*Bend the left leg extending the right leg and reach both hands down and out. 
*Try to keep the left heel off the ground.
*Repeat in the opposite direction.

Posterior squnge/anterior reach

*Begin with the left foot at 12 o’clock the right at 4 O’clock. 
*As the right leg bends the left leg extends and arms rotate to knee height on the right side of the body.
*Do not let the left knee or ankle collapse in. 
*Do one set of 6 reps on each side.

Rotate squnge/rotate reach

3D Squnge

*Start on two feet perform a small hop forward, sideways and rotationally. 
*Stick each single foot landing for about one second before transitioning to the start position.
*One rep equals one full sequence of movement (forward, side, open)

2-1 leap matrix

*Do two sets of each exercise. 
Benefits include 
*Rhythm
*Body control 
*Movement transition
*Elasticity

*Start on two feet and hop forward and back. 
*The forward hop should be bigger than the backward hop to maintain forward rhythmic movement. 
*These should be mid range hops at most, the key is smooth transitions between the forward and back movement.

Traveling forward/back hop

*Start on two feet and hop right to left 
*The hop right should be bigger than the hop left to maintain movement to the right. 
*These should be mid range hops at most, the key is smooth transitions between the forward and back movement.
*Repeat the other way.

Traveling lateral hop

*On two feet travel forward rotating the hips about 45 degrees in each direction. 
*Try to keep the shoulders square to create a upper/lower body separation.

Traveling hip rotation

Traveling 3D Hop

*Do one set of 4 reps for each variation. One additional exercise was added in this week 👍
*Execution is key as next weeks variation will be more challenging 💯

*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

Power push/angle

*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

*Begin with a band pulled down to shoulder height. 
*Jump up and down maintaining great rhythm and body control.
*Do not let the band pull you forward.
*This exercise may require additional reps to get the feel for the movement. 
*Do not let your ankles or knee fall in when you land. Keep both feet straight at all times 💯

Band assisted vertical jump

*Do two sets of each exercise. 
*If involves a right and left side split the prescribed number of reps. 
*Execute amazing landings with straight feet 🦶 😀

*Spring off the mini tramp moving forward.
*As soon as your feet touch the ground load and explode up over the hurdle as fast and high as possible.

Mini tramp/forward hurdle jump

*Spring off the mini tramp moving sideways. 
*As soon as your feet touch the ground load and explode up over the hurdle as fast and high as possible.
*Rotate 180 degrees in the air.

Mini tramp/rotate hurdle jump

Mini tramp/hurdle jump

*Explosive 💥 is the name of the game!!
*Do one set of 4 reps in both directions for each exercise.

*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

*Start in a lateral position to a Plyo box. 
*Crossover with the left leg to the right.
*Drive the right leg back to the left and explode up to the box.

Cross step/box jump

3D step/jump

Week 3/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.

Jacob

Week 1/Day 2

Week 1/Day 3

Carl Steen

Core Workout 1️⃣

Had to walk through some of the box rotation jumps but got it done.

Matthew Monos

Week 2/Day 1

Week 2/Day 2

Week 2/Day 3

Core Workout 2️⃣

Coach

Fourth workout and I’m feeling bouncy already 🚀

Jody

Week 3/Day 1

Week 3/Day 2

Core Workout 3️⃣

A new challenge every workout. Like the fact I still have some agility left at 45. Stay hungry!

Week 3/Day 3

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