Name: Playbook - Brad Becca - W4/D1 Full Body Athlete
Uploaded: 2021-07-22T03:05:48.048Z
Duration: 90 min
Description: W4/D1 Full Body Athlete

Angeleen Masih

Welcome to week 4 day 1! You guys are crushing it! 💪🏽
We’re going to kick off the LAST week of Body Weight Athlete with an intense full body workout! Let’s BRING it! 💯

DM me after this workout!

Workout Breakdown 
-Dynamic Warmup 
-Core & Balance 
-Rapid Response
-Plyometrics
-Speed & Agility
-Strength

Equipment Needed
-Cones
-Barbell

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Jumping jack

Criss Cross Jack

Clapping jack

Star Jack

Ankle Wipers

Heel Walks

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

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

Begin in a forearm plank position. Extend 1 arm while simultaneously lifting the opposite leg. Keep your core tight & hips in a neutral position.

Superman Plank

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

Glute Bridge Hold

Perform this drill as quickly as you possibly can. Alternating the direction that you flip your hips with each flip.

Rapid Response Dynamic Bounce Hip Flip

Perform this drill as quickly as you possibly can. Perform on each leg.

Rapid Response Single Leg Line Jumps (Lateral)

Rapid Response Single Leg Line Jumps (Forward & Back)

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 2 consecutive jumps. Immediately upon landing the 2nd jump, perform a side shuffle. Alternate the way that you shuffle with each rep.

Double Bilateral Jump-Side Shuffle

Perform a crossover hip flip immediately into a bilateral jump. Stick & hold the landing for 2-3 seconds. Do not collapse inward at the knees when landing & do not collapse passed 90° angle at the knees.

Crossover Hip Flip-Bilateral Jump

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

2 Cone Crossover Run Drill

2 Cone Sprint-Backpedal Drill

2 Cone Side Shuffle Drill

Push-up Wall Stick

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

Eccentric Pull-up

Begin in an FFE (Front Foot Elevated) position. Perform a reverse lunge & alternate legs.

FFE Reverse Lunge

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

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

Wall Toe Raise

W4/D1 Full Body Athlete

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 🔥🔥🔥

W1/D4 Full Body Athlete

It was great I'm learning more about plyometrics and speed excersizes.

Candice

W2/D1 Plyometrics | Strength

W2/D2 Speed | Agility | Strength

Really testing my coordination in this one.

Bruno Blanchette

W2/D3 Speed | Strength

Temyrlan

Couldn’t figure out the Star Jack 😂😂

Great session 🔥🔥🔥, half way there in the program

W2/D4 Plyometrics | Strength

Tema

Smashed it 🤙 looking forward to w3 D2.

W3/D1 Full Body Athlete

W3/D2 Speed | Agility | Strength

W3/D3 Plyometrics | Strength

Henrique

W3/D4 Speed | Strength

Week 4 is hitting different 👆👆🔥🔥

W4/D2 Plyometrics | Strength

W4/D3 Speed | Strength

Finished bodyweight athlete, consistency pays off. Looking forward to what's next. 🔥🙌

W4/D1 Full Body Athlete

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