Name: Playbook - Jess Racz - Deceleration + Full Body Strength
Uploaded: 2022-10-07T03:29:12.696Z
Duration: 45 min
Description: Deceleration + Full Body Strength

Improve your forward and lateral deceleration for change of direction like moves on the court and your full body strength and durability

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

1 reps = Fw touch, L touch, R touch 
3 reps on each side

3D Single Leg Stability Drill

Can hold Medball, DB, etc or go bodyweight 
Go for distance & rhythm not speed

Lateral Bounds

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

Fast Lateral Bounds

Deceleration Prime Time

8 each side 
Notice the short distance between both feet — don’t lunge out, keep the distance short & pretend the floor is hot lava

Banded Momentum Deceleration

8 on each side 
Pretend the floor is hot lava

Banded Lateral Momentum Decelerations

Deceleration

RFESS

use band as substitute for cable machine
8 reps both sides

Cable Split Stance Press

Complete # of reps shown on both sides
Can substitute DB or KB or band if you don’t have a cable machine available

Cable SLDL

If you don’t have a TRX, you can…
1. use a barbell & complete an inverted row
2. Do chin ups or pull ups if you have that ability
3. Use an assisted pull up or chin up machine 
4. Complete a bent over row with DBs or barbell

TRX ROW

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

Copenhagen Plank

Strength Block

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 🔥🔥🔥

Deceleration + Full Body Strength

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