Name: Playbook - Jess Racz - Full Body Workout #12
Uploaded: 2022-10-07T03:29:12.594Z
Duration: 45 min
Description: Full Body Workout #12

Workout with one of my D1 hoopers! We worked single leg stability & balance, & full body strength

If you don’t have a resistance band, all good! Just go without! If you don’t have cones, you can use any sort of target to replace them with 

Forward cone, side cone of the left, side cone on the R = 1 rep 
Complete 3 reps on each side

3 Way RDL with Big Toe Distraction

Toss a 8#-15# medicine ball or any weight you have available
You can also toss out a basketball 
If you have neither, just go bodyweight & jump forward on a single leg in different angles & positions

Alternate between the left and right foot for 12 total reps (6 on each side)

Self Toss Medicine Ball Deceleration

Use cones, basketballs, etc as substitute for medicine balls if needed

MB Supermans

Single Leg Balance Warm Up

Most of the time in sport we won’t be able to “stick” our landings. It’s important to train our body to spring back up when we do land. 

Make sure we land in a 1-2 step fashion (landing with the L, then bringing the R foot down right after & vice versa on the other side) 

Complete 3 reps on each side

1-2 Rotational Landing with Spring

It’s important to get comfortable with falling & knowing when to bail after jumping. Make sure you land in a 1-2 step fashion (landing R, L & then landing L-R) 

Complete 3 on each side with the fall

1-2 Backward Landing with Fall

DB SLDL

use band as substitute for cable machine
8 reps both sides

Cable Split Stance Press

Underhand grip — use DBs if you don’t have a barbell available

Supinated Barbell Row

Strength Block #1

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

Cable Adductions

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

Pallof Press Cable Chop

If you don’t have a slant board, you can elevate yourself on a DB or bumper plate

Slant Board Single Leg Squats

Strength Block #2

Full Body Workout #12

Collins

Full Body Strength Workout #17

Peniel

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

Full Body Workout #12

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