Name: Playbook - 3D Athlete - Week 4 Day 1
Uploaded: 2021-01-18T11:45:37.656Z
Duration: 90 min
Description: Week 4 Day 1

You should be adding weight this week on some exercises 💯 Challenge = change 🎯

*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 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

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

*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

Benefits: 
*Horizontal Power 💥and deceleration properties in multiple planes of motion. 
*Do one set of each exercise indicated in each description.

*Starting on the box (6in)  with the ball above the head fall off forward, bend the hips and drive the ball forward through the wall. Sprint after the ball meeting at at the wall 
*Land with both feet under the body for proper loading.

Med ball power throw

*Starting on the box (6in)  with the ball above the head fall off sideways, bend the hips and drive the ball forward through the wall. Sprint after the ball to the wall. 
*Land with both feet under the body for proper loading. 
*Repeat in the other direction.
*Do four reps in each direction.

Med ball power lateral

*Starting on the box (6in) with the ball above the head hop off the box sideways rotating 180 degrees to the left. As you land bend the hips and drive the ball forward sprint after the ball to the wall. 
*Land with both feet under the body for proper loading. 
*Repeat in the other direction.
*Do four reps in each direction.

Med ball rotation power

Med ball power

*Starting with the feet hip bend down and grab the handles in the middle of trap bar. 
*Drive through the heels looking straight ahead and explode up. Be sure to avoid any rounding at the back. *Control the weight down to the ground letting it gently touch. 
*Do three sets of 8 reps.

Trap bar squat

Benefits: 
*Explosive 🔥 Power in the sagittal and frontal plane.
*Vertical core stability and body control.

*Start with the feet hip width apart and kettlebell between the legs with the hips loaded down and back. 
*Drive the hips up and out firing the kettlebell to shoulder height. A slight bend in the elbow is ok. 
*Squeeze the glutes and core as the hips extend for a strong and stable and upright torso. Think like you are doing a vertical plank. 
*Control the kettlebell back to the start position and repeat the movement continuously.

Kettlebell Swing

*Start with the slightly more narrow than the hips and kettlebell between the legs and the hips loaded down and back. 
*Drive the hips up, out and sideways firing the kettlebell to shoulder height. A slight bend in the elbow is ok. 
*Squeeze the glutes and core as the hips drive up and out. 
*Control the kettlebell back to the start position and repeat the movement side to side. 
*Do five reps to the right and left. 
*This movement may take additional practice and repetition to execute at a high level, keep at it 🔥🔥🔥

Lateral Kettlebell Swing

Benefits: 
*Loaded Movement 💪
*Knee Drive
*Acceleration
*Do two sets of four accelerations.

*With both hands on the sled rock up to the balls of the feet lead with the chest and fall forward. 
*Be sure the chest and hips drop at the same time and maintain a strong stable core. Do not bend the elbows as you fall. 
*Drive the sled about 10 yards and accelerate unloaded.

Sled falling start

Sled Push

*Have the right foot on a low box and kettlebell loaded in the rack position at shoulder height with your knuckles thumbs facing in. 
*Extend the right leg and drive the left leg to hip height at a 90 degree angle. 
*Slowly return to the start position and repeat.

Reverse lunge/step up

*Do two sets of each movement. 
*Try to do a minimum of 6 reps for both exercises. 
*Increase reps weekly 
*These burn 🔥🔥

*Being with both legs extended and feet on a stability ball. 
*Drive the hips up and pull the heels back to the midline of your body.

Stability ball hamstring curl

*Start with both feet extended out on a stability ball. 
*Pull through the right leg driving the ball back towards   you and extending your hips. 
*Fire the left knee to hip height at a 90 degree angle.

Stability ball hamstring/single leg

Stability ball hamstring

*Do two sets of each lunge variation.
*Use a weight that is challenging. 
*You should be starting to shake by the end of the set. 
*Both kettlebells or dumbbells work beautifully.

*Begin with the left leg forward/bent at a 45 degree angle and kettlebell or dumbbells loaded slightly above your ankle.
*The right leg extended back. 
*You should have a forward body lean of about 45 degrees. Be sure your back is not rounded or arched. 
*Hold your position.

Anterior lunge/hold

*Begin in a lateral position with the right leg bent a 45 degree angle  and left leg extended.
*The weight should be loaded slightly above your ankle. 
*Do not let the left ankle or knee cave or collapse in. 
*You should have a forward body lean of about 45 degrees. Be sure your back is not rounded or arched. 
*Hold your position.

Lateral lunge hold

*Begin in a rotational position with the right leg opened to a 90 degree angle and bent at a 45 degree angle.
*The left leg should be extended. Do not let the left ankle or knee collapse or fall in. 
*The weight should be loaded slightly above your ankle. 
*You should have a forward body lean of about 45 degrees. Be sure your back is not rounded or arched. 
*Hold your position.

Rotation lunge/hold

3D isometric lunge

*Do two sets of each exercises. 
*For the around the world variation one full transition from in out is one rep. 
*The foot is the first thing that hits the ground in upright function. A strong foot and ankle complex is essential to elite performance 💯

*Start with both hands on a wall slightly above shoulder height and a slight bend in the knee. 
*Drive from the ball of your foot as high as you can on your toes. 
*Maintain great control all the way up and down. Never let your heels touch the ground!
*Up and down is one ☝️ rep. 
*Enjoy the amazing music 😂

Calf raises

*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/ankle strength

Get those hips strong 💪🏻 In all planes of motion!

*start with the feet slightly inside shoulder width with a slight bend in the knees mini bands above the ankles. 
*Push off the left foot and step sideways with the right foot going slightly outside shoulder width. Maintain a slight bend in the knees and hips
*Repeat on the opposite side.

Lateral mini band walk

*start with the feet slightly inside shoulder width with a slight bend in the knees and mini bands above the ankles. 
*Push off the left foot stepping on a 45 degree angle to the right with the foot going slightly outside shoulder width. Maintain a slight bend in the knees and hips
*Perform two sets of 12 reps (6 stepping right, 6 stepping left)

Mini band angle walk

*start with the feet at shoulder width and mini bands above the ankle. 
*With the left leg anchored in the ground lift the right foot up to the middle of the shin on the left leg 
*Do two sets 8 on each leg.

Mini band leg lift

*Start with the right below the knees with a slight bend. 
*With the left leg anchored in the ground open the right hip. 
*The left knee can be bent it just can not drive in as you open the right hip. 
*Repeat in the opposite direction.

Mini band open hip

Mini band series

Week 4 Day 1

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!

Terry Hessbrook

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 4 Day 1

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