Name: Playbook - Jess Racz - Full Body Strength Workout #9
Uploaded: 2022-10-07T03:29:12.402Z
Duration: 45 min
Description: Full Body Strength Workout #9

Workout with two of my clients with this full body workout: deceleration work, upper body, lower body & core!

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

Go as fast as possible!! 
Bumper plates only 12 inches apart to start. As you improve at this drill, you can add more distance between the bumper plates

Double Leg Bumper Plate Hop Drill

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

Alternating Neutral Grip Bench Press

Decel + Upper Body Strength #1

8 on each side 
Pretend the floor is hot lava

Banded Lateral Momentum Decelerations

8-12 each side 
Use resistance band if you don’t have a cable

Half Kneeling High to Low Rows

Decel + Upper Body Strength #2

If you don’t have this band set up, you can hold a weight on the working leg 

8 reps each side

Banded Heavy Single Leg Glute Bridges

Use band if you don’t have a cable 
12-15 each side

Cable Adductions

Box 8-12 inches high. Either box or stacked bumper plates. 
Hold dumbbells by your side or holding by chest in the goblet position 
6 reps each side

Split Stance Leg Press Drill

Lower Body Strength

Full Body Strength Workout #9

Collins

Full Body Strength Workout #17

Peniel

Great workout!! Not much equipment needed But still very effective and tough

Full Body Strength Workout #9

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