Name: Playbook - Jess Racz - First Step Power On Offense & Defense - Own Yo Shapes!
Uploaded: 2022-10-07T03:29:12.523Z
Duration: 45 min
Description: First Step Power On Offense & Defense - Own Yo Shapes!

Big Toe Mobility

Lunge Stretch Big Toe Mobility

Half Kneeling Quad Rockers

Step Through Big Toe Mobility Drill

Crossover Adductor Stretch

Rest at least 30 seconds between each drill

8 each side 
Rotate DB/KB towards the leg in front
Substitute these blocks for a bumper plate or short elevation

Front Foot Elevated Rotational Split Squat

Complete 6 reps on each side
Don’t need to have band if you don’t have one

Banded First Step Drill

10 fast and most powerful knee drives on each side, as soon as your leg goes back, drive out as quickly as possible

Banded Fast Knee Drives

First Step Power On Offense

Rest 30 seconds between each drill
60+ seconds at the end of each set

Side Lunge to Clean

8 on each side 
Pretend the floor is hot lava

Banded Lateral Momentum Decelerations

Stabilize for 2 seconds before moving on to next rep
Add weight if you’ve mastered BW
Complete even amount of reps on both sides

Lateral Push Outs

First Step Power On Defense

- Lay on the floor or elevated your shoulders on a bench or chair with your legs bent at 90 degrees
- Push through your heels bringing your hips up 
- hold each rep at the top for 5 seconds

Glute bridge marches

Legs at 90 degrees on the bench 
8-12 dips each side

First Step Power On Offense & Defense - Own Yo Shapes!

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