Name: Playbook - Jess Racz - Change of Direction Warm Up Prep
Uploaded: 2022-10-23T02:18:11.187Z
Duration: 15 min
Description: Change of Direction Warm Up Prep

Hit this mobility/stability/activation as a pre workout prep for on court skills training, track workout or a change of direction themed day

1-3 rounds 
If it’s a pre workout routine = 
1 round 
If it’s an off day mobility workout = 2-3 rounds

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

Band Adductor Rock Back

Single Leg Inchworm Scorpion Kick

Seated Hip Car Reach Back

Band sit back sway lunge

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

Copenhagen + Abductor Lift Iso

Adductor / Abductor MoB / Stability Movement Flow

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

Change of Direction Warm Up Prep

Nice! Really need to work on my hips and hip flexors

Armando

Berthlley Despacho

Hip Mobility Health

Used it today morning 🌄 after my morning workouts. Love it

Collins

Hip Mobility Health #2

Hip and T-Spine Mobility

Adductor / Abductor Hip Health Pre-Training Prep

Eddy

Amazing 💯 i was stiff and now i feel much better in my hips

Change of Direction Warm Up Prep

More workouts from Jess Racz