Name: Playbook - Jess Racz - Full Body Workout #10
Uploaded: 2022-10-07T03:29:12.494Z
Duration: 50 min
Description: Full Body Workout #10

Forward Skips with arm swings

Go for about :20 sec or distance of full Court and back

Standing Side Shuffle with Arm Swing

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Straight Leg Skips

Quad Pull With reach

Crossover Adductor Stretch

Keep legs at 90 degrees the entire time
Number of reps shown = total

Hip Swivels

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

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

For this exercise, add a pause with each switch 
8 on each side = 16 total

DB Rapid Switches

DB Rotational SL Punches

Substitute for traditional DB Bent over row if this variation is too difficult 

12 total = 6 reps each side

Renegade Row

Prime Time

If you don’t have the ability to do this, substitute for a :10-:15 second sprint (on the treadmill) 

6 total sprints

Curved Sprints

5 pound increase with each move 
For example, 
Military press = 6 reps @ 20#
DB Incline Bench Press = 6 reps @ 25#
DB Bench Press = 6 reps @ 30#

Hand position is up to you & what’s comfortable 
If you lack shoulder mobility, keep your palms facing each other

Military Press

DB Incline Bench Press

DB Bench Press

Mechanical Push Drop Set

Slow on the way down, go as fast on the way up 
6 reps each leg

Single Leg Squats

use band as substitute for cable
12 reps each side

Half Kneeling Lat Pull Down

Lateral Chop + Pallof “Punch” = 1 rep 
6 on each side

Pallof Press Cable Chop

Full Body Workout #10

Collins Odhiambo

Full Body Strength Workout #17

Peniel

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

Full Body Workout #10

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