Name: Playbook - Brad Becca - W1/D4 Full Body Athlete
Uploaded: 2021-07-22T03:05:47.989Z
Duration: 90 min
Description: W1/D4 Full Body Athlete

Pascal Isabelle

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

Angeleen

👉🏽Let’s end week 1 on a strong note! Finish today’s workout & DM me how you plan on using the next two days to recover & motivate yourself to keep crushing it! 

Workout Breakdown
-Dynamic Warmup
-Plyometrics
-Rapid Response
-Speed & Agility (COD) 
-Strength (full body)

Equipment Needed
-Elevated surface (Plyo box)

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Jumping jack

Criss Cross Jack

Clapping jack

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

Begin in an athletic stance & maintain 90° angles at the knees. Keep chest high, toes pointed straight ahead & knees from buckling inward. Focus on short steps.

Lateral Walk

Ankle Wipers

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

Cat Cow

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, & 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

Roll over & use your body’s momentum to dynamically stretch forward. Perform in a rhythmic manner.

Rollover Reach

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, turn 90° in mid air, & land on 2 legs (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep knees at 90° angles when landing. Perform on each leg.

Unilateral Lateral Bound-90° turn-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

Rapid Response Abduction & Adduction

Begin in an athletic stance. Cross over the outside leg across the body. Stick & hold the landing for 2-3 seconds.

Crossover Hip Flip

Begin in an athletic stance. Cross over the outside leg across the body & then rapidly repeat for a 2nd time. Stick & hold the landing for 2-3 seconds.

Crossover Hip Flip 1-2

Begin in an athletic stance. Cross over the outside leg across the body rapidly for 3 reps. Stick & hold the landing for 2-3 seconds.

Crossover Hip Flip 1-2-3

Step up on to an elevated surface & drive the opposite knee up. Make sure that you stay tight in your core & keep your arms in sync with your legs.

Step-up Knee Drive

Perform a knee tuck in between each push-up rep. Keep your core tight.

Push-Up-Knee Tuck

Quadruped Table Top Reach

Begin in a Glute bridge position. Come up into your heels & slowly walk your feet out away from your body until your legs are extended. Keep your butt & legs off of the ground.

W1/D4 Full Body Athlete

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