Name: Playbook - Brad Becca - W4/D3 Speed | Strength
Uploaded: 2021-07-22T03:05:48.063Z
Duration: 45 min
Description: W4/D3 Speed | Strength

Pascal Isabelle

Angeleen

Get ready to bring the SPEED today!
Let’s CRUSH it today! 👊🏽

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

Equipment Needed
-Barbell

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Jumping jack

Criss Cross Jack

Clapping jack

Star Jack

Ankle Wipers

Heel Walks

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

Squat down & grab one shin with your opposite arm. Rotate the torso & extend the arm to the sky. Repeat with the other arm.

Squat T-Spine Rotation

Squat down until your knees are at a 90° angle. Pause & slowly raise up on to your toes.

Squat-Soleus Raise

Cobra-SL Downward Dog-Knee Drive

Fire Hydrant-Glute Pump-Hip Circle

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 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

1. Perform an in-out footwork sequence as rapidly as possible
2. Perform going up & down the line

In-Out Line Drill

1. Using a line as a reference, begin a jab step footwork sequence as rapidly as possible
2. Perform going up & down the line
3. Perform on each leg

Jab Step Line Drill

1. Using a line as a reference, begin performing a scissor footwork sequence as rapidly as possible

Scissor Line Drill

1. Using a line as a reference, begin performing a lateral in-out footwork sequence as rapidly as possible

Lateral In-Out Line Drill

1. Using a line as a reference, begin hopping on 1 leg laterally as rapidly as possible
2. Perform going up & down the line
3. Perform on each leg

Single Leg Lateral Line Hop Drill

1. Using a line as a reference, perform a rapid jab step immediately followed by a crossover deceleration step 
2. Perform each leg

Jab Step-Crossover Deceleration Line Drill

1. Using a line as a reference, perform rapid crossover hip flips
2. Perform going up & down the line

Crossover Hip Flip Line Drill

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

2 Cone Side Shuffle Drill

2 Cone Crossover Hip Flip Drill

2 Cone Sprint Figure 8 Drill

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

Inverted Row

Sprinter Hip Hinge

Begin with your rear foot elevated on a surface. Perform a single leg squat. Keep your core tight. Perform on both legs.

Bulgarian Split Squat

Single Leg Push-up-Knee Drive

W4/D3 Speed | Strength

Andriy

W1/D1 Plyometrics | Speed | Strength

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 🔥🔥🔥

W4/D3 Speed | Strength

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