Name: Playbook - 3D Athlete - Week 4/Day 3
Uploaded: 2021-01-18T11:47:44.703Z
Duration: 60 min
Description: Week 4/Day 3

Andrew

*Finish the last day strong 💪 
*Thanks for taking part in our program! Hopefully you enjoyed it with great results 💯

*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 💪

*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 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

*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 movement. 
*Get a rhythm then pick pick up speed as you become more comfortable with the movement.
*Do three reps of both movements in each direction (6 total)

*Begin on two feet.
*Jump on a low box touching with the outside foot. 
*Land on the opposite side of the box on both feet.

Low box/lateral jop

*Begin with your back to a low box. 
*Perform a quarter turn touching with the outside foot on the box.
*Perform a second quarter turn and land on both feet.
repeat in the opposite direction.

Low box/rotate jop

Low box jop

Do two sets of three reps for each movement. Have fun with these elite level movement combinations 💥

*Begin with the right knee on a low box (6in) and left foot on the ground. 
*Push sideways off the left leg as hard as possible. 
*Jump off both feet to the taller box (12/18in) landing on the right leg with the left leg at hip height.

Half kneel/power push

*Begin with the right knee on a low box (6in) and left foot on the ground. 
*Push sideways off the left leg as hard as possible rotating 180 degrees. 
*Jump off both feet to the taller box (12/18in) landing on the left leg with the right leg at hip height.

Half kneel power push/rotate

Half kneel 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

*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.
*As soon as you land flip your hips 180 degrees facing the hurdle.
*Jump the hurdle as high as you can followed by a small hop on the tramp and spring to a base position.
*Lot going on with this movement, have fun and execute 💯
*Do one set of three reps turning to the right and left. 6 total reps 👍

Mini tramp/flow

*Do two sets of 3 reps in each direction. 
*We want big explosive steps to the box following by powerful jumps. 
*Stick on one leg with a slight bend in the knee.

*Take a big explosive step forward leading with the right leg. 
*Jump up off two feet and land on the left leg.

Step/jump 2-1 foot

*Push from the right leg rotating 90 degrees to the left. 
*Jump off two feet landing on the left leg.

Step/jump 2-1 rotate

2-1 foot step/jump

Week 4/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 4/Day 3

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