Name: Playbook - Jess Racz - Hip Health, Glute & Adductor Strength
Uploaded: 2022-09-16T05:39:39.302Z
Duration: 35 min
Description: Hip Health, Glute & Adductor Strength

Couch Stretch

- 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

Oscillating Diagonal Split Squats

Slam in front, slam to the L & slam to the right = 1 rep 
Pause at each “catch” 
Complete 3 reps on each side

3 Way MB Slam

Wall Knee Tuck Glute Bridges

Legs at 90 degrees on the bench 
8-12 dips each side

Copenhagen Hip Dips

Hip Health

You don’t need the cones, they are just for reference

Double Lateral Bounds

20 reps on each side, go for speed
If you don’t have these blocks, can use a stair step or a bumper plate

Lateral Single Leg Plyo Hops

Band around the knee, lots of tension on the band
Dig through your heel & big toe & don’t let your knee dive in 
8 on each side, go light to moderate weight

Banded Knee Distraction Split Squats

6 on each side (12 total rows) then switch legs & do the same thing

Hip Health, Glute & Adductor Strength

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