Name: Playbook - 3D Athlete - Week 5 Day 4
Uploaded: 2021-01-18T11:46:06.083Z
Duration: 90 min
Description: Week 5 Day 4

Benefits: 
*Core stability 
*Foundational movement pattern.

*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

Benefits: 
*Rhythm
*Coordination 
*Knee/arm drive

*Travel forward
*Drive knee up and out to hip height and snap back under the body. 
*Maintain rhythm and a strong stable torso.

Forward skip

*Travel sideways 
*Drive knee up and out to hip height and snap back under the body. 
*Do not cross feet 
*Keep a stable trunk
*Maintain rhythm

Lateral skip

*Traveling backwards drive the hip up and out to a 90 degree angle at hip height. 
*Maintain square shoulders 
*Maintain rhythm.

Open hip skip

*Travel forward 
*Drive knee up to hip and snap back under the body.  
*As you travel forward perform controlled rotations to the right and left while maintaining knee drive, rhythm and a straight path.

Skip w/spin

3D Skip

Benefits: 
*Reaction and acceleration I multiple directions and from multiple body positions. 
*Competition
*Do one set of each movement as the leader and follower. 
*Have fun 👏

*Start in push up position with your partner to the side.
*When the leader takes off into a sprint the other athlete follows. The drill should be a total of about 15 yards. React and attack 💯

Reactive push up position acceleration

*Start in a half kneeling position next to your partner with the right leg up and left knee on the ground. Be sure to get in good body positioning with a forward lean and left arm forward. 
*When the leader explodes through the right leg to a sprint the other athlete follows trying to catch the leader. The drill should be a total of about 15 yards. React and attack 💯

Reactive half kneel linear acceleration

*Start in a half kneeling position facing your partner with the outside leg up and inside knee on the ground. Be sure to get in good body positioning with a forward lean and left arm forward.  And in this case a slight lateral lean in the direction of the finish.
*When the leader explodes through the up leg to a sprint the other athlete follows trying to catch the leader. The drill should be a total of about 15 yards. React and attack 💯

Reactive half kneeling lateral acceleration

*Start in a bear crawl position on all 4s with both knees under the hips, flat back and strong core.
*Slowly travel forward with your partner. When the leader takes off into a sprint the other athlete follows. The drill should be a total of about 15 yards. React and attack 💯

Reactive bear crawl acceleration

*Start on your back next to your partner with the knees up and bent. 
*When your partner rolls to their stomach and sprints you follow in the same direction. The drill should be a total of about 15 yards. React and attack 💯

Reactive rolling acceleration

Game Speed 💯

*Begin with both hands clasped around the end of the barbell. 
*Get a slight forward body lean into the bar and keep the weight on the mid foot. 
*Sit the hips down and back without the heels touching and explode pushing the barbell up and out.

Landmine push press

*Start with both feet under your body hands in the middle of the bar looking straight ahead. 
*Explode up through the hips and pull the bar to the middle of the rib cage. 
*Look straight ahead and don’t let the back arch. 
*control the load back to the start position.

Trap Bar Pull

Benefits:
*Chest strength 
*Core strength
*Get 6-12 reps of each movement based on your strength 💪🏻 level

*Start with the hands on the barbell and straight legs with the hips bent at as close to a 90 degree angle as possible. 
*Drive the barbell out extending the hips and bending the elbows to a 90 degree angle. 
*Pull back to the start position through the abdominal muscles. 
*Maintain a strong stable trunk and core 🔥

Barbell roll out push up

*Start in a prone position with hands on the barbell even with the shoulders and knees under the hips at a 90 degree angle. 
*Extend the hips forward pushing the right hand to the left. Keep the left hand stationary on the barbell. 
*Bend the elbows to a 90 degree angle and return to the starting position. 
*Keep a strong stable core with minimal side to side shifting.

Barbell rotation roll out

Barbell Roll Out/Push Up

Benefits: 
*Back strength 
*Core stability

*With straight arms walk your feet forward until there is tension in the straps. This is starting position.
*Make sure to keep your palms facing each other throughout the lift (neutral grip) 
*Start by pulling your shoulder blades to the midline of your body and pulling your torso to your hands with the elbows close to the body. 
 *Your body should remain rigid with a washboard core. 
*Lower your body back to the starting position and repeat.
If this is too easy, move feet a bit farther forward.
If its too difficult move your feet back.

TRX neutral grip row

*With straight arms walk your feet forward until there is tension in the straps. This is starting position.
*Begin with your knuckles up 
*Start by pulling your shoulder blades to the midline of your body and pulling your torso to your hands with the elbows close to the body. As you pull turn your hands so the palms are facing up. 
 *Your body should remain rigid with a washboard core. 
*Lower your body back to the starting position and repeat.
If this is too easy, move feet a bit farther forward.
If its too difficult move your feet back.

TRX rotate in/out

TRX Row Circut

Benefits: 
*Vertical core strength 
*Balance and stability 
*Tissue tensile strength and resiliency. 
*Reactive variability 
*Do two sets of each variation on both legs.

*Start with the left leg up and the right foot in an elevated position. If you have access to a thick band to place the back leg it adds stability properties. 
*position with the stability ball in your hands squeezing in and a slight bend in the elbows. 
*Have a partner hit the ball side to side and maintain positioning. 
*As you become more comfortable with the movement have your partner hit the ball harder for additional stabilization properties. 
*Perform leading with both the right and left leg.

Chaos horizontal hold

*Begin with a stability ball extended above your head, right leg on an elevated surface and left leg in a lunge position. 
*Have a partner slap the ball side to side. 
*Own your position and do your best to prevent any swaying or shifting. 
*Repeat in the opposite direction.

Chaos overhead hold

*Have your left foot elevated on a band or stable surface like a box. It is more difficult on a band as pictured in the previous videos. 
*Right leg extended in front and torso rotated to the right.
*Your right hand should be above the left and squeeze the sides of the ball. 
*Have a partner hit the ball side to side and maintain your position.

Stability hold/rotate

Chaos stability hold

Benefits: 
*Explosive 💥 rotational 🌪 push/pulling power!

*Start in a lateral position to the landmine with the bar in the right hand at shoulder height with a great base and hips loaded. 
*Explode up extending the hips and turning 90 degrees square to the landmine. 
*As you drive the hips press the barbell up and out using the left hand to help guide the press. 
*Reload to the start position and repeat the opposite way.

Landmine rotate press

*Begin in a lateral position to the cable with the right arm extended and cable in hand. 
*Flip the hips 90 degrees to the right pulling the cable to your body. 
*Stabilize the movement and return to the start position.

Tornado row

Rotational 🌪 Power 💥

Benefits: 
*Vertical core strength 
*Loaded movement
*Improved posture. 
*Grip strength

*With the right arm extended above the head hold the kettlebell in a neutral position from the bottom up. 
*Walk forward and maintain a strong stable core and stability in the shoulder complex. 
*Squeeze the handle of the kettlebell to prevent shifting. 
*Repeat in the left hand.

Bottom up carry

*With the elbow bent at a 90 degree angle at shoulder height hold the kettlebell from the bottom up.
*Squeeze the bell to maintain stability and prevent shifting.
*Keep a strong stable vertical core and walk forward. 
*Repeat with the other arm.

Waiters Carry

*Start with the kettlebell in the right hand and elbow tucked in against your side. 
*Your forearm should be vertical and thumb pointing back towards you.
*Moving sideways to your left step sideways maintaining straight legs and a strong stable vertical core. 
*Repeat going in the other direction

Lateral carry

*Start with the kettlebell in the right hand and elbow tucked in against your side. 
*Your forearm should be vertical and thumb pointing back towards you.
*Moving sideways to the left cross the right foot in front and behind the left leg. Keep a strong stable and vertical core. 
*Repeat going in the other direction.

Carioca carry

Carry Series

Week 5 Day 4

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 5 Day 4

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