Name: Playbook - Jess Racz - ACL Prevention Workout #2
Uploaded: 2022-10-07T03:29:12.726Z
Duration: 30 min
Description: ACL Prevention Workout #2

Kantapong Laosuwanwat

Keep legs at 90 degrees the entire time
Number of reps shown = total

Hip Swivels

20-30 reps each side chase the burn!
Use pillows or books if you don’t have pads

Hip Internal Rotations

Key points:
- keep the leg straight during the initial lift then as you rotate try to just tap the knee to the ground without your foot touching (this may be extremely difficult for some that lack the hip mobility & internal rotation

Rotating Pigeon

Cat / Cow

Bodyweight Strength Block #1

Complete 3 consecutive broad jumps as far as possible 
1 set = 3 up, rest, then 3 back

Triple Broad Jump

Spring off the floor as fast as possible
Hold 5#-10# weight if needed

Fast Lateral Bounds

Use band or hold weight for substitute for cable 
Spring out as quickly as possible 
Make sure knee does not dive inward! 
# of reps shown each side

Rotational Cable Decels

DB SLDL

Complete # of reps on each side 
Go BW if too difficult 
Start light & build 
Only operating within quarter squat to parallel

Oscillating RFESS

Lower Body Strength Block #1

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Hey,
I am pro basketball player from Europe. Today I tried some of your workouts and it’s great! I enjoyed the session a lot and I will try other workouts upcoming week! Thanks a lot for doing it! It’s very helpful for me as a basketball player!

Laura

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Build them QUADS 🔥

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ACL Prevention Workout #2

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