Name: Playbook - Jess Racz - Full Body Workout #13 - w/ Change of Direction
Uploaded: 2022-10-07T03:29:12.700Z
Duration: 45 min
Description: Full Body Workout #13 - w/ Change of Direction

Full body strength workout with change of direction work

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

Hoopers have to know how to land & when to bail, practicing tumbling drills & getting comfortable with the ground is key!!

Rolling

Suitcase DB Ankle Stability High Knees

Adductor Straight Leg Side Plank Knee to Elbow

Hold onto a medicine ball, or light dumbbell, no weight more than 10#

6 reps on each side

MB Hip Flip

Prime Time

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

DB Incline Bench Press

Use band if you don’t have cable 
8 on each side

1 Arm Lat Pull Down

6 on each side, go for form and quality over weight

Landmine Sway Lunge

Strength Block #1

DB SLDL

Barbell Bicep Curls

Rope Tricep Extensions

Strength Block #2

Full Body Workout #13 - w/ Change of Direction

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