Name: Playbook - Jess Racz - Build A Lethal Step Back #2
Uploaded: 2022-10-07T03:29:12.783Z
Duration: 45 min
Description: Build A Lethal Step Back #2

Adductor Leg Swings

Leg Swings

Adductor Rock Backs

90/90 with reach

90/90 with reach back

Downward Dog to Pigeon

Go hand supported as shown in first rep and progress over time to no hands 
8 reps each side

(Hand Supported) Pigeon Lowers

Squat Flow

Forward Skips with arm swings

Complete Carioca for 1 minute. Go back & forth with the space you have. If you feel pain more than an 3 out of 10, skip.

Extensive Carioca

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Go Half Court distance with the space you have. Can also do this in place.

Straight Leg Skips

Go the distance of a full basketball court using the space you have or about :20 sec

Forward Facing Under Carioca

Go for :20 sec / the distance of a full basketball court using the space you have

Backward Crossover Steps

Dynamic Warm Up 2

Self MB Toss Lateral Bound

8 each side 
Notice the short distance between both feet — don’t lunge out, keep the distance short & pretend the floor is hot lava

Banded Momentum Deceleration

8 on each side 
Pretend the floor is hot lava

Banded Lateral Momentum Decelerations

2 sets of 10 reps each leg
Add weights if bodyweight is easy

Ball of Foot RFESS

Hamstring Bumper Plate Single Leg Hops

Go into an over stride lunge 
Oscillate (bounce) up & down between mid shin & ankle 
Keep DBs light 
Should feel a big burn in the hamstrings 
20 reps each side

Oscillating Hamstring Prep

Build A Lethal Step Back #2

Lower Body Power Development: Single Leg #2

Vertical Jump Workout (Limited Equipment Needed)

It was phenomenal. Always love challenging myself athletically?

Alijah Arnold

Get Bouncy! 🐰

Armando

Got Bounce Part 2! Vertical jump workout!

Improve Your Single Leg Bounce!

Reactive Strength - Get Explosive Part 2

Full body warm up & full body workout felt really good 👍 elastic explosive power and strong

Vidmantas

Explosiveness + Full Body Strength

Speed & Bounce Workout!

Vertical Jump and Step Back Explosiveness + Strength

It's great. I have a complete training plan since I use it.

Build A Lethal Step Back #2

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