Name: Playbook - Jess Racz - Change of Direction Deceleration + Full Body Strength
Uploaded: 2022-10-07T03:29:12.599Z
Duration: 45 min
Description: Change of Direction Deceleration + Full Body Strength

Forward Skips with arm swings

Go for about :20 sec or distance of full Court and back

Standing Side Shuffle with Arm Swing

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Straight Leg Skips

Quad Pull With reach

Crossover Adductor Stretch

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

Hip Swivels

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

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

8 reps each side 
If you don’t have a band, go without!

Banded Drop Change of Direction

8 reps each side 
Use band if you don’t have a cable

Cable Lateral Jab

8 reps each side
If you don’t have a band, go without and just do regular RFESS

Banded RFESS

DB Single Arm Rotational Push Press

Full Body Strength Superset #2

Lat Pull Down

Weighted Glute Bridges

Full Body Superset #2

3 steps out, 3 step back = 1 rep 
Complete 3 reps on each side

Cable 3 Step Walkout

:20 - :30 sec on each side 
If easy, hold weight on hip

Copenhagen Plank

Core Superset

Change of Direction Deceleration + Full Body Strength

Hip Health & Change of Direction

Bishop

Hezam

Improve Your Lateral Speed & Strength

Day 2 feel burn all over my lower body. Especially my glutes and thigh 🔥🔥🔥

Change of Direction Deceleration + Full Body Strength

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