Name: Playbook - Jess Racz - Change of Direction Gains No Equipment Outdoor Workout
Uploaded: 2022-10-07T03:29:12.734Z
Duration: 45 min
Description: Change of Direction Gains No Equipment Outdoor Workout

Hit this body weight workout is you’re looking to improve your change of direction speed & power

Any exercise shown with bands just go without

5 reps rotating towards the straight leg + 5 reps rotating towards the bent leg then switch leg positions

Half Kneeling T Spine Rotation

Half Kneeling Band T Spine Rotations

Lunge Stretch Big Toe Mobility

Single Leg Inchworm Scorpion Kick

Seated Hip Car Reach Back

10 seconds each move 
10 second Copenhagen plank + 10 second abductor lift R/L

Copenhagen + Abductor Lift Iso

:10 seconds each direction = :20 total seconds
You don’t need the PVC pipe if you don’t have one

PVC Lateral Push Outs

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

Double Lateral Bounds

Use cones or any target that is low to the ground to touch — can also just touch the ground — bend with your hips & knees, not with the lower back

Low Lateral Bounds

1 rep each side = 1 set 
Sprint a total of 5-10 yards or whatever distance you have!

Half Kneeling Sprint

If you don’t have the ability to do this, substitute for a :10-:15 second sprint (on the treadmill) 

6 total sprints

Curved Sprints

Change of Direction Gains No Equipment Outdoor Workout

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.

Change of Direction Gains No Equipment Outdoor Workout

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