Name: Playbook - Jess Racz - Full Body Bodyweight Workout - Vertical Jump & Strength
Uploaded: 2022-10-07T03:29:12.707Z
Duration: 30 min
Description: Full Body Bodyweight Workout - Vertical Jump & Strength

Quad Pull with Lunge Reach Back

Lunge T Spine Opener

Use cones, basketballs, etc or no equipment needed as substitute for medicine balls if needed

MB Supermans

Warm Up

Bodyweight Split Jumps

Bodyweight Step Jumps

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

Double Lateral Bounds

Vertical Jump & Agility Series

- for this RFESS variation, keep your shin at an “L” shaped angle. Make sure knee does not go over shoelaces. This will target the glute more!
Complete number of reps shown on each side
- for no equipment workouts - use without DBs & elevate your back foot on a chair or couch

RFESS (with vertical shin)

Wall Knee Tuck Glute Bridges

Basketball is not required! 
10 reps on each side

Deadbug Rockers

Bodyweight Strength Block #1

8 push ups from the floor or elevated on chair or couch + 8 scap push-ups 
With the scap push ups, keep your elbows straight!

Push up + Push up plus

Complete the # of reps shown on each side

Lying Hamstring Switches

Complete the # of reps shown on each side
12-20 reps

Bent Knee Soleus Raises (no equipment)

Full Body Bodyweight Workout - Vertical Jump & Strength

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.

Full Body Bodyweight Workout - Vertical Jump & Strength

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