Name: Playbook - Brad Becca - W1/D2 Full Body Athlete
Uploaded: 2021-07-22T03:05:47.973Z
Duration: 90 min
Description: W1/D2 Full Body Athlete

Pascal Isabelle

Carey

Mauro

Alyonka

Day 2! Let’s CRUSH this workout! 💪🏽

Workout Breakdown
-Dynamic Warmup
-Core & Balance
-Plyometrics
-Speed & Agility (COD)
-Strength

Equipment Needed
-None

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Jumping jack

Criss Cross Jack

Clapping jack

Pull the knee up towards your chest & lunge forward extending your arms out in front of you. While keeping your back leg off of the ground & arms extended, rotate your torso each direction. End the stretch by high kicking the back leg & using the opposite arm to touch.

Knee Pull-Lunge T-Spine Rotation

Lunge laterally stretching both ways. Point toes towards the sky.

Lateral Lunge-Cossack

Balance on 1 leg, take one hand & grip the opposite leg behind your back. Hinge at the hips & extend your opposite arm out by reaching forward. Pull & stretch the opposite leg. Repeat on each leg.

Quadricep Table Top Reach

Rock back & forth from your heels to toes.

Heel-Toe Rockers

Position yourself on your hands & knees. Keeping the arms straight, arch (flex) the spine & then straighten (extend) the spine.

Cat Cow

Begin in a high plank position & lower your body slowly. Once at the bottom, straighten your arms & stretch your core. While keeping your arms straight, look side to side & then push up into a downward dog position focusing on driving the heels to the ground.

Cobra-Side Look-Downward Dog

Position yourself on your hands & knees. Keep your core tight & lift your leg as high while keeping your knee at a 90° angle & foot in a dorsiflexed position (flexed towards the shin).

Fire Hydrant

Lie on your side, keep your core tight, & outside leg planted on the ground. Lift the inside leg as high as you can.

Adduction Leg Raise

Lie on your side, keep your core tight & lift your leg in a slow & controlled manner.

Abduction Leg Raise

Lie flat on your stomach with your arms extended out to your sides. While keeping your chest flat on the ground, kick1 leg across the body to the opposite hand. Repeat in a rhythmic manner.

Prone Scorpion

Plant forearms & feet on the ground. Keep your core tight. Keep your back flat & hips in a neutral position (don’t let you hips sag & or raise).

Plank

Squeeze glutes (butt), keep your hips high & core tight. Lift one leg while keeping your knees at 90° angles & feet dorsiflexed (flexed towards your shin).

Glute Bridge March

Balance on 1 leg & extend the opposite leg out in front. Keeping the extended leg straight, continue to draw out the ABC’s. Try to get from A-Z without losing balance. Perform on both legs.

Single Leg Alphabet Drill

Jump straight up off of 2 legs & land in a split stance landing (stick & hold landing for 3 seconds). Alternate split stance landing each jump.

Bilateral Jump-Split Stance Landing

Jump forward off of 1 leg & land on 2 legs (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep knees at 90° angles when landing. Alternate jumping leg each rep.

Unilateral Bound-Bilateral Landing

Jump laterally off of 1 leg & land on 2 legs (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep the knees at 90° angles when landing. Repeat on the other leg.

Unilateral Lateral Bound-Bilateral Landing

Set up 2 cones or objects roughly 4-5 yards apart.

2 Cone Side Shuffle Drill

2 Cone Crossover Run Drill

2 Cone Sprint-Backpedal Drill

Alternate the way that you rotate with each rep. Extend your arm & reach to the sky. Keep your core tight.

Push-Up-T-Spine Rotation

Lateral Lunge

Sprinter Hip Hinge

Come up into a handstand position with your feet leaning against the wall & hold.

Wall Handstand Hold

W1/D2 Full Body Athlete

Andriy

W1/D1 Plyometrics | Speed | Strength

Rest & Recover

Short but really intense, quality not quantity

Felipe

W1/D3 Full Body Athlete

Smashed it 🤙. First week of bodyweight program done. Also doing workouts from other sections too , it's amazing 🔥🔥🔥

W1/D2 Full Body Athlete

Community

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