Name: Playbook - Jess Racz - Build Your Bounce & Quad Strength
Uploaded: 2022-10-07T03:29:12.810Z
Duration: 45 min
Description: Build Your Bounce & Quad Strength

Seal Jacks

Couch Stretch

Worlds Greatest Stretch

Can do this in place if you don’t have room to walk 
Complete 7 on each side

Walking Hamstring Stretch

Crossover Adductor Stretch

Straight Leg Skips

Hip Swivels

90 / 90 hip lift BW

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

- 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

Rapid Decelerations

Stabilize for 2 seconds before moving on to next rep
Add weight if you’ve mastered BW
Complete even amount of reps on both sides

Lateral Push Outs

Leg Day Dynamic Warm Up

Speed Drops

Single Leg Speed Drop

Speed Drop Series

Lateral Bound Single Leg Jump

Complete 3 reps total 
If you don’t have a box to jump onto, you can just jump in the air

Double Response Depth Jump

Resistance band around the back of the knee

TKE Split Squat

If you don’t have a slant board, you can elevate yourself on a DB or bumper plate

Slant Board Single Leg Squats

Build Your Bounce & Quad Strength

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.

Single Leg Bounce & Lateral Change of Direction

Single Leg Bounce + Lateral Power + Strength

Deceleration + Vertical Jump + Strength

Single Leg Bounce & Single Leg Strength

Single Leg Bounce + Single Leg Strength Workout #2

Build A Lethal Step Back

Build A Lethal Step Back #2

Vertical Jump Workout

Build Your Two Foot Bounce

Vertical Jump Workout!

Point Guard & Guard Workout - Speed & Power in low positions

Vertical Jump Mechanics & Full Body Strength

Two Foot Approach Jump Training + Full Body Strength

Single Leg Bounce Off Floaters & Lay Ups

Lower Body Power Development + Accessory

Lower Body Power Development: Single Leg

Pre-Game Workout!

Build Your Bounce & Quad Strength

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