Name: Playbook - Jess Racz - Improve Your Lateral Quickness and Explosiveness
Uploaded: 2022-10-07T03:29:12.679Z
Duration: 45 min
Description: Improve Your Lateral Quickness and Explosiveness

Seal Jacks

Standing Side Shuffle

- anchor band around a supportive structure like a cable machine, squat rack or pole. If you don’t have a band, it’s okay to go without
- place band around your hips and take a few steps out to get a lot of band tension
- go into a half kneeling position with one leg kicked out to the side
- allow the band to pull your hips back and while keeping the kicked out leg straight the entire time, reach your hips back & drive through at the top

Adductor Sit & Drive

Iron Crosses

Hip Swivels

Hip Cars

20-30 reps each side chase the burn!
Use pillows or books if you don’t have pads

Hip Internal Rotations

Lateral Line Stretch

Crossover Adductor Stretch

Straight Leg Skips

:20 - :30 sec on each side 
If easy, hold weight on hip

Copenhagen Plank

Can hold Medball, DB, etc or go bodyweight 
Go for distance & rhythm not speed

Lateral Bounds

Lateral Movement Prep

3 reps on each side 
1 rep = 1x through 
Pause and own each position

3 Cone Multi-Directional Drill

Side Shuffle MB Toss

3 reps each side 
Sprint a total of 5-10 yards or whatever distance you have!

Half Kneeling Sprint

Lateral Step Up

Go into an over stride lunge 
Oscillate (bounce) up & down between mid shin & ankle 
Keep DBs light 
Should feel a big burn in the hamstrings 
20 reps each side

Oscillating Hamstring Prep

Lower Body Strength

If you don’t have a partner, go without! 
12-20 reps total

Partner Push Down Side Leg Raises

Drop Step Lateral Chop

Core

Improve Your Lateral Quickness and Explosiveness

Hip Health & Change of Direction

Bishop

Hezam

Improve Your Lateral Speed & Strength

Day 2 feel burn all over my lower body. Especially my glutes and thigh 🔥🔥🔥

Improve Your Lateral Quickness and Explosiveness

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