Name: Playbook - Anthony Mendez - The 3D Flow Circuit Blaster
Uploaded: 2021-01-18T11:50:03.633Z
Duration: 45 min
Description: The 3D Flow Circuit Blaster

This circuit involves a series of 4 exercises that will then lead up to a combination. This combination is called a FLOW and this one specifically is the The 3D Flow. 

This circuit blaster will help you learn new skill sets, burn a ton of calories, build mobility, build strength, having you perform at a high level, open up creativity, and prepare you to flow!

The first 8 exercises will be your warm up, which is done 1x.

The next 4 exercises will be your circuit blaster which is described down below in the circuit section after completing your warm up drills.

The last exercise is The 3D Flow which is the combination of all 4 exercises done in the circuit blaster. There is more info on this described in the circuit section down below.

After, your done with your exercise routine you will then decompress your body with 3 exercises.

Improves Ankle Strength and Flexibility

Instructions:

Lift one foot up and create circles with your foot on one side and then switch sides.

Ankle Circles

Great drill to free up your neck, traps, and create better range of motion. 
Helps release discomfort and pain.

Instructions:

Stand straight, looking forward, shoulders rotating back and thumbs outward. The turn your head and look over your shoulder to the other side a far as you can.

Neck side to side

This drill help you free up tension from you neck and traps. Will help you free up pain and discomfort.

Instructions:

Stand up tall, look forward, roll your shoulders back, then tilt one ear down to your shoulder as far as you can until you free a good stretch, and then switch sides.

Neck shoulder to shoulder

Great drill to free up your neck, traps, and create better range of motion. 
Helps release discomfort and pain.

Instructions:

Stand straight, looking forward, shoulders rotating back and thumbs outward. Then start doing full circles with your neck starting on one side and then go to the other.

Neck Circles

Dynamic warmup increases blood flow and improves mobility. Target area: shoulders, rear delts, and chest

Instructions:

Start with your arms by your side, rise them up and create circular motions and then reverse the movement.

Arm circles

This drill will help you open and release your hip & glute muscles. This will help move better, stay injury free, reduce back pain, reduce hip pain, and perform at a higher level.

Instructions:

Start shoulder width apart with your hands on your hips, drive your hip out to the side, then draw your hips, and then to the other side. The bring back the opposite way.

Hip Circles

This drill help you free up your hips, glutes, lats and everything down the lateral line of the body (Your Sides). Increase range of motion, prevent injury, and perform at a higher level.

Instructions:

Start shoulder width apart, then push your hip and arms away from each other until your feel that stretch and then bring it back to starting position.

Lateral Side Reaches

These movements focus on strength and improving the integrity of your shoulder blades. This will also help to improve your form during weight lifting exercises and higher impact bodyweight exercises. The hinge focuses on prepping your movement before added  weight,  it helps you learn how to drive force from your hips, stretch your hamstrings, and activate your glutes. Also targets low back, adductors, quadriceps muscles, core.

Instructions:

Retraction:

This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug. Also think about how you would perform a row. You draw you arms an elbows back, shoulders down, and you squeeze you mid back.

Hinge:

Start in a standing position shoulder width apart, once you do the retraction push your butt back as far as you can with just a slight knee bend. The movement needs to come from the hips. This is a great prep before deadlifts.

Retraction with hinge

For the circuit blaster you perform each exercise back to back until all 4 exercises are completely done for it to count as 1 Round!  

Their are 3 Rounds total in this circuit!

Remember to start off with a weight thats appropriate and safe for you to use!

You will rest 45 seconds or up to 1 minute if needed once the round finishes and then move on the the next round!

EXERCISES:

1. KB Clean To Rack: 20 reps total, 10 reps each side

2. KB Side To Side Thread: 10 reps total, 5 reps each side

3. KB Punches: 20 reps total, 10 reps each side

4. KB High Punches: 20 reps total, 10 reps each side

Once you have completed all 3 Rounds you will move onto the 3D FLOW!

This is a combination of all 4 movements in 1 continuous motion!

The 3D Flow will be done for 3 sets!

1. The 3D Flow: 1 minute ON,  35 - 45 seconds REST!

The Kettlebell Clean is another fantastic exercise which focuses on targeting the leg and core muscles. 

The movement focuses on generating the power through the legs and using the momentum from the hips in order to bring the kettlebell the rest of the way up off the ground helping strengthen the lower body. 

Instructions:

Stand shoulder width apart from the bell, make sure the bell handles are aligned with your ankles, from there pick up the kettlebell from the resting position on the floor (or hanging) and bring it to the “rack” position at shoulder height.  Then from there bring it back down and repeat!

KB Clean To Rack

This exercise will help you create awareness, control, and balance in the frontal plane (side to side work).  You will have an increase in your cardio and shoulder strength. 

Instruction:

Start with the bell in a rack position, from there drop and cross the bell in front of your chest and let it come down slightly below the knees, make sure your hips are drawn back as the bell swings from one side to the other.

KB Side To Side Threads

This will help you build your physical endurance, and that is because of other benefits that come with them, benefits such as increased muscle strength, cardiovascular training, and increased lung efficiency. By throwing the punch it requires you to engage other muscles in the arm and shoulder.

Instructions:

Measure with your feet 2 foot distance from the bell, then open up into a shoulder width apart position, from there sit into your hips, pull back the bell slightly and rotate your arm inward slightly, from here draw the bell back underneath the pelvis area, make sure it  to thrust the hips forward as you come up, and punch the air with your arm allowing the bell to flip over your wrist and then come back down.

KB Punches

This will help you build your physical endurance, and that is because of other benefits that come with them, benefits such as increased muscle strength, cardiovascular training, and increased lung efficiency. By throwing the punch it requires you to engage other muscles in the arm and shoulder.

Instructions:

Measure with your feet 2 foot distance from the bell, then open up into a shoulder width apart position, from there sit into your hips, pull back the bell slightly and rotate your arm inward slightly, from here draw the bell back underneath the pelvis area, make sure it  to thrust the hips forward as you come up, and punch the air high up with your arm allowing the bell to flip over your wrist and then come back down.

KB High Punches

Circuit Blaster

When performing a flow it causes your body to attack multiple muscles all at once, it builds endurance, creates awareness, enhances creativity, it promotes fluidity, healthy joints. It builds strength, mobility, stability, and flexibility all at once. It also teaches you how to transition to other movements while in constant motion, and it builds your time under tension.

When performing flows with any load you are now creating more force and added tension to your muscles, tendons, and joints. Causing you to build a strong body in motion.

Instructions:

Clean to rack, side to side threads, swing to punch,  swing to high punch,  and repeat on other side.

The 3D Flow

These movements focus on strength and improving the integrity of your shoulder blades. This will also help to improve your form during weight lifting exercises and higher impact bodyweight exercises. This form allows your upper body to utilize its full strength when it comes to weight lifting and other training styles.

Instructions:

Protraction:

Scapular protraction requires you to push your shoulder blades away from the spine and forward to your chest area. This basically leaves you with in hunched position. Draw your arms away from your body and cave your chest in, I also recommend interlocking your fingers.

Retraction:

This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug. Also think about how you would perform a row. You draw you arms an elbows back, shoulders down, and you squeeze you mid back.

Protraction / Retraction

Great hip mobility drill for the hips and help with back pain. 

Instructions:
 
Get into straddle position, on your forearms, feet to the ground,  and rock back and fourth through the drill.

Atomic Frogs

This is a great movement to reset and untwine your spine and all the muscles and tissues around it! 

Start with your feet shoulder width apart, arms close to your chest, knuckles touching together in a fist, then turn your body all the way to one side as far as you can, from there your going to flex downward and come back. Then repeat on the other side!

Spinal Reset

The 3D Flow Circuit Blaster

I was waiting for when it would get easier... it never did. Thank you!! 💪🏽

LisaMarie Barrozo

Rodolfo Jesus Cedeño Ibarra

Bodyweight HIIT Workout

Chas

Wish the interface was a bit better regarding timers and such but thats more app controlled not because of your workout page. I’m new so I’ll get the hang of this app soon enough!

The 3D Flow Circuit Blaster

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