Name: Playbook - Brad Becca - W3/D4 Speed | Strength
Uploaded: 2021-07-22T03:05:48.043Z
Duration: 90 min
Description: W3/D4 Speed | Strength

Henrique

Angeleen

Welcome to week 3 day 4! 💯
Last workout of the week! 🙌🏽
Let’s crush it today! 💪🏽
DM me & tell me how you plan on recovering the next two days! 

Workout Breakdown
-Dynamic Warmup 
-Core & Balance
-Speed
-Strength

Equipment Needed
-None

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Clapping jack

Criss Cross Jack

Jumping 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

Cobra-SL Downward Dog-Knee Drive

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

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

Cat Cow

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

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

Create big circles in a forward motion using your arms. Perform slow & controlled reps.

Big Arm Circles—Forward

Create big circles in a backwards motion using your arms. Perform slow & controlled reps.

Big Arm Circles—Backward

Balance on one leg & draw your ABC’s with the other leg!  Perform on both legs. Keep the leg that’s extended out straight! Try to get from A-Z without falling over.

Single Leg Alphabet Drill

Lie on your back 6 inches away from the wall. Place your hands against the wall & press. Bring both knees up towards your chest (keep knees at 90°). Keep your elbows pointed towards the sky & lower back flat on the ground. Exhale & begin lowering one leg at a time very slowly. Inhale when you bring your knee back up.

Dead Bug

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

Begin in a kneeling position & rapidly swing your arms as if you were sprinting. Swing your hands from cheek to cheek! Alternate the kneeling leg with each set.

Kneeling Arm Swings

Drive the knee & keep the core tight. Make sure your arms stay in sync with you legs.

Thigh Switch

Drive the knees in a 1-2-3 sequence. Stick & hold. Repeat.

Thigh Switch 1-2-3

Drive the knees rapidly. Keep your core tight & arms moving in sync with your legs.

High Knees

Sprint

-Position yourself underneath a bar using an overhand grip
-Proceed to pull your chest to the bar
-Lower back down slowly (3-4 second count)
-Keep your core tight & spine in neutral position

Inverted Row

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 FFE (Front Foot Elevated) on an surface
-Perform a reverse lunge
-Alternate legs

FFE Reverse Lunge

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

Wall Toe Raise

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

Wall Handstand Hold

W3/D4 Speed | 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 🔥🔥🔥

W3/D4 Speed | Strength

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