Name: Playbook - Brad Becca - W1/D3 Full Body Athlete
Uploaded: 2021-07-22T03:05:47.983Z
Duration: 90 min
Description: W1/D3 Full Body Athlete

Mauro

Short but really intense, quality not quantity

Felipe

1 week into the program and already feeling more athletic..let's go 🤙

Angeleen

🗣”Never say never because limits, like fears, are often illusions” 
-Michael Jordan

Workout breakdown
-Dynamic Warmup
-Core & Balance
-Plyometrics 
-Speed (Rapid Response)
-Strength

Equipment Needed
-Elevated surface (Plyo box)
-Jump rope
-Pull-up bar

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Jump Rope Regular Skip

Jump rhythmically laterally with two feet

Jump Rope Lateral Skip

Jump rhythmically alternating your foot with each jump

Jump Rope Boxer Skip

Jump Rope Single Leg Skip

Jump Rope Circuit

Begin the stretch by pulling your knee up towards your chest. Lunge forward & place both hands flat on the ground on the inside of your leg. Rotate your torso, extend one arm & point it towards the sky. Then repeat using the other arm. End the drill by performing 3 leg hamstring pumps. Perform on each leg.

World’s Greatest Stretch

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

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

Lateral Lunge-Cossack

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. Place 1 hand behind your head, rotate your torso, point the elbow towards the sky, & then reach in as far as you can across your body.

T-Spine Rotation-Reach In

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 & lift your leg in a slow & controlled manner.

Abduction Leg Raise

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 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

Plank Leg Lift

Squeeze your glutes (butt), keep your hips high & your core tight.

Glute Bridge Hold

1. Balance on 1 leg & extend the opposite leg
2. Slowly look side to side
3. Look both ways = 1 rep
4. Perform on each leg

Single Leg Balance Side to Side look

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 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

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

Perform this drill as quickly as you possibly can.

Rapid Response Dynamic Bounce

Rapid Response Lateral Line Jumps

Perform this drill as quickly as possible.

Rapid Response In-Out

Place your hands on an elevated surface & perform a push-up.

Incline Push-up

Place your feet on an elevated surface and perform a push-up.

Decline Push-up

Pull yourself up fast. Slow & controlled on the way down (eccentric)

Eccentric Pull-up

Begin with your back against the wall & squat down into position. Make sure your knees do not collapse below 90°. Keep toes pointed straight ahead.

Wall Squat Hold

W1/D3 Full Body Athlete

Andriy

W1/D1 Plyometrics | Speed | Strength

Pascal Isabelle

Carey

W1/D2 Full Body Athlete

Rest & Recover

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

W1/D3 Full Body Athlete

Community

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