Name: Playbook - Brad Becca - W2/D2 Speed | Agility | Strength
Uploaded: 2021-07-22T03:05:47.999Z
Duration: 90 min
Description: W2/D2 Speed | Agility | Strength

Angeleen

🗣”If my mind can conceive it and my heart can believe it - then I can achieve it”
-Muhammad Ali

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

Equipment Needed
-Cones
-Elevated surface (Plyo box)
-Jump rope
-Barbell

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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

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

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

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

Rock back & forth from your heels to toes.

Heel-Toe Rockers

Position yourself on the ground with your knees at 90° angles. While keeping 1 hand flat on the ground dynamically stretch forward with the opposite arm for 3 reps in front of following areas (knee, shin, foot). Repeat on the other leg.

90/90 Reach

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

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

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

Begin with your butt against a wall & feet roughly 1ft away from the wall. Raise your toes towards your shin.

Wall Toe Raise

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

Lateral Step-up

Position yourself underneath a bar using an overhand grip. Proceed to pull your chest to the bar. Lower back down slowly.

Inverted Row

W2/D2 Speed | Agility | Strength

Andriy

W1/D1 Plyometrics | Speed | Strength

Pascal Isabelle

Carey

Mauro

W1/D2 Full Body Athlete

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 🔥🔥🔥

W2/D2 Speed | Agility | Strength

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