Name: Playbook - Jess Racz - At Home Full Body Strength Workout
Uploaded: 2022-10-07T03:29:12.627Z
Duration: 30 min
Description: At Home Full Body Strength Workout

At home workout! Use what equipment you have & get creative

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

8 push ups from the floor or elevated on chair or couch + 8 scap push-ups 
With the scap push ups, keep your elbows straight!

Push up + Push up plus

- Lay on the floor or elevated your shoulders on a bench or chair with your legs bent at 90 degrees
- Push through your heels bringing your hips up 
- hold each rep at the top for 5 seconds

Glute bridge marches

If you have a band, complete this exercise. If you don’t, skip it

Banded Face Pulls

Bodyweight Strength Block #2

Keep the steps as small as possible. We want lots of time under tension. Bring your feet out as far as you can!
If BW is easy, you can add a DB or weight on your hips 
1 rep = up & back

Hamstring Walkouts

If too difficult, you can hold a regular plank. If too easy, add weight to your back or wear a backpack with books inside
If 30 sec is too hard or easy, add or subtract time

Rocking plank

Elevate yourself on a step or stack of books 
12 reps on each side

Single Leg Calf Raises

Hold shown time on each side 
Add or subtract time if too easy or hard

Side Plank

Bodyweight Strength Block #3

At Home Full Body Strength Workout

Improve your agility! No equipment needed!

Lateral Change of Direction Workout - No Equipment Needed

Improve your first step on defense

First Step Movement Efficiency

No Equipment Needed: Balance, Decel, Vertical, Strength

ACL Prevention

Bodyweight Core Workout

Loved the session. Doing it again next week.

At Home Full Body Strength Workout

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