Name: Playbook - Jess Racz - Got Bounce Part 2! Vertical jump workout!
Uploaded: 2022-10-07T03:29:12.715Z
Duration: 45 min
Description: Got Bounce Part 2! Vertical jump workout!

Armando

- anchor band around a supportive structure like a squat rack or cable machine. If you don’t have band, it’s okay to go without.
- use a bench, box, wall, or chair to anchor your back foot on
- squeeze your glute as you reach your arm over your head then across your body towards the lead leg only (over & across = 1 rep)

Couch Stretch Reach & Rotation

Feet a few inches apart, sit in a quarter squat, & keep your chest up. Should only feel a burn in the quads.

Spanish Squat Hold

- Lay on the floor or elevated your shoulders on a bench or chair with your legs bent at 90 degrees
- Push through your heels bringing your hips up 
- hold each rep at the top for 5 seconds

Glute bridge marches

Spring off the floor as fast as possible
Hold 5#-10# weight if needed

Fast Lateral Bounds

# of reps shown = total number of reps (not reps each side) 
- example: if it says 10 reps = 5 reps on each side
Pay attention to your angles — look at the positions of your knees, feet, and torso 
- make sure knees aren’t diving in too much 
- make sure feet are relatively straight 
- make sure torso rotation isn’t out of control

Continuous Euro Bounds

Dead Stop RFESS

2 times through the 4,hurdles = 1 rep 

Rest 20 seconds between the hurdles and banded assisted jumls

If you don’t have hurdles, you can use cones! The intent is to jump as high as you can

Hurdle Jumps

Banded Assisted Jumps

Vertical Jump Superset #1

RFESS Side to Side Extensive Plyos

Got Bounce Part 2! Vertical jump workout!

Lower Body Power Development: Single Leg #2

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It was phenomenal. Always love challenging myself athletically?

Alijah Arnold

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Reactive Strength - Get Explosive Part 2

Full body warm up & full body workout felt really good 👍 elastic explosive power and strong

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It's great. I have a complete training plan since I use it.

Got Bounce Part 2! Vertical jump workout!

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