3DP MQ 12 Week (1,2,&3 Combined)
3D Performance
This is a 12-week program via the combination of Phases 1-3 of our Advanced Movement quality programming. This is designed to push your development to the next level and prepare your tissue for the season.
While in your pursuit to be the best athlete possible its important to make sure your body is prepared to perform
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
B1
Inchworm w/Pushup
1 x 8
B2
Braced Dead Bug March
1 x 4
B3
Chinese Plank
1 x 1:00
Neural Prep 1
C
Speed Skaters (Rapid) 2 x 20 Med Ball Scoop Toss with Jump Load 2 x 6 each (6#) Static Box Jump 2 x 5 Rapid Feet 2 x :10 Max At end: Archer Breathing with Counter Weight 1 x :30 each side
A1
Trap Bar Deadlift
8, 8, 6, 6
A2
Ab Wheel
4 x 12
B1
Safety Bar Bulgarian Squat
3 x 8
B2
Weighted Ball Deceleration Catch
3 x 8 @ 5 lb
C
Unilateral Lat Pulldown
6 x 5
D1
Swiss Ball Hamstring Curl
3 x 15
D2
Lateral Band Walks
3 x 20
D3
ABC's
3 x 26
E1
Belt Squat
2 x 25
E2
Plank Seratus Slides
2 x 12
F1
Chest-Supported DB Row
3 x 8
F2
Med Ball Slam to Vertical Jump
3 x 5 @ 8 lb
G
Cooldown / Mobility
1 x 10:00
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
B1
Elbow to Instep + Thoracic Rotation
1 x 6
B2
Leg Cradle + lateral Lunge
1 x 8
B3
Reverse Lunge w/ Diagonal Chop
1 x 8
B4
Butt Kickers
1 x 30
B5
Ankle Grab / Quad Pulls
1 x 16
B6
High Knees
1 x 30
B7
Knee Hugs
1 x 16
C1
Around The World Med Ball Slam + Vertical Jump
2 x 6 @ 8 lb
C2
Supine Cross Connect
1 x 0:30
C3
90/90 + Reach
1 x 0:30
D1
Keiser Push / Pull (Staggered Stance)
3 x 8
D2
Bilateral Cable Pulldown
12, 10, 8
E1
Single Arm DB Incline Bench Press
6, 6, 12
E2
Med Ball Hit
3 x 5 @ 6 lb
F
Head Supported "Y"
3 x 3 @ 0:10
G
Tricep Pressdown
3 x 15
H
Manual Side Lying Shoulder External Rotations
2 x 10
I
Cooldown / Mobility
1 x 10:00
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
B
Lying Foam Roller Band Rear Raise
3 x 12
C
Kiblers
1 x 10 @ 3.3 lb
D
4 Square Drills
For Completion
E
DB Wrist Curl
3 x 20
F
DB Wrist Ext
3 x 20
G
Cooldown / Mobility
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
Neural Prep 2
B
Back To Wall Shoulder Flexion 1 x 12 DB or KB Suitcase Hold 1 x :20 each Seated Hip Internal / External Rotations 1 x 10 each side Wall High Knees 1 x :20 Max Wall Butt Kickers 1 x :20 Max Wall Load and Explode 1 x 5 each Single Leg Broad Jump 1 x 5 each
C
DB Goblet Squat
12, 10, 8, 6
D
Tubing- Shoulder External Rotation
4 x 5 @ 0:03
E1
TRX Pistol Squat
1 x 10
E2
Backwards Sled Drag
1 x 20
F1
Russian Lean
3 x 4 @ 0:05
F2
Prone Shoulder ER + OH Press
3 x 8
G1
Single Arm KB Situp
3 x 12
G2
DB SL RDL
2 x 8
G3
Tubing- Shoulder Extension
2 x 8 @ 0:03
H
Wall Adductor Stretch
1 x 4:00
I
Cooldown / Mobility
1 x 10:00
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
Neural Prep 3
B
3 Rounds Non-Stop Jumping Jack x 10 Seal Jack x 10 Air Squat x 10 Hot Coals x 10 Floor Spread x :10
C
Kiblers
1 x 10
D1
Keiser Bowler Squat + Row
2 x 10
D2
Bottoms Up KB Carry
2 x 50
D3
Banded Foam Roller Seratus Slides
2 x 5
D4
Lat / Thoracic Bench Mobility
2 x 3
E1
2 Point Birddog Row on Bench
3 x 8
E2
Front Raise
11, 9, 7
F1
Hammer High Row
8, 8, 16
F2
Side Raise
11, 9, 7
G1
Landmine Press
3 x 12
G2
Rear Raise
11, 9, 7
H
Band Curl
1 x 50
I
Cooldown / Mobility
1 x 10:00
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
B1
Carioca
8 x 40 @ 60, 60, 70, 70, 80, 80, 90, 90 %
B2
No Money's w/Retraction
8 x 1 @ 0:10
C
Backward Sprint
4 x 20
D
Jump Rope
1 x 1000
E
Cooldown / Mobility
A
Rest
Herman Demmink III
Herman Demmink III, M.S. Biomechanics, RSCC-D*, CSCS, USAW, CrossFit L-2 Herman is the Owner of 3D Performance Training and holds his Masters Degree in Biomechanics from the University of Tennessee. As a former TEAM USA Sports Performance Director (Baseball), he also holds his RSCC-D* honor as one of the premier performance coaches in the country.
