Name: Playbook - Jess Racz - Build A Lethal Step Back
Uploaded: 2022-10-07T03:29:12.778Z
Duration: 40 min
Description: Build A Lethal Step Back

Improve your step backs, side steps, or any moves to gain more separation from your defender!

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

You don’t need the cones, they are just for reference

Double Lateral Bounds

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

Fast Lateral Bounds

Keep cable weight light 
“Don’t get cut in quick sand” 
Use band or go BW as substitute for cable
8 reps each side

Cable Lateral Jabs

Be creative, through the medicine ball in a variety of directions, alternate legs every time 

6 reps on each leg

Self MB Toss Decel with Step Back

3 sec tempo on the way down. Explode up. Keep heel in line with board. If you don’t have D-blocks as shown, can use bumper plate or step
8 each side

Floating Heel Eccentric Split Squat

Build A Lethal Step Back

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

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