Name: Playbook - Jess Racz - First Step Acceleration
Uploaded: 2022-10-07T03:29:12.416Z
Duration: 45 min
Description: First Step Acceleration

Improve your first step with this workout!

Couch Stretch

Don’t need the band around the knees or the resistance band if you don’t have it 
12 on each side

Split Stance Band Hip Airplanes

8 each side
Don’t need the PVC pipe if you don’t have one

PVC Lateral Push Outs

Attach two resistance bands together
You can use a bench, chair or plyo box 

6 reps on each side
Pause at each position

Band First Step Knee Drives

Movement Prep

Banded Broad Jump

Complete 3 consecutive broad jumps as far as possible 
1 set = 3 up, rest, then 3 back

Triple Broad Jump

Half Kneeling Press

Complete # of reps or time on each side 
Go BW if too difficult 
Start light & build 
Only operating within quarter squat to parallel

Oscillating RFESS

DB Bent Over Row

Go into an over stride lunge 
Oscillate (bounce) up & down between mid shin & ankle 
Keep DBs light 
Should feel a big burn in the hamstrings 
20 reps each side

First Step Acceleration

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