Name: Playbook - Jess Racz - Improve your defense!!
Uploaded: 2022-10-07T03:29:12.708Z
Duration: 45 min
Description: Improve your defense!!

Keep legs at 90 degrees the entire time
Number of reps shown = total

Hip Swivels

Worlds Greatest Stretch

Adductor Rock Backs

Leg Swings

Adductor Leg Swings

Adductor Mobility

Go for :20 sec / the distance of a full basketball court using the space you have

Backward Crossover Steps

Go for :10 sec each side or the length of a full Court using the space you have

Fast Crossover Steps

1 under, 1 over, 2 under 2 over, 3 under 3 over 
1 rep = each side

1-2-3 Carioca

Crossover Steps

Notice how the outside foot pulls in as I simultaneously cross my inside foot over! This is what needs to happen when you’re in a wide stance 

Complete 6 reps

Wide Stance Crossover Steps

8 on each side 
Can do this without a band if you don’t have one or have a partner push you

Banded CoD Lateral Hop Drill

3 steps out, 3 step back = 1 rep 
Complete 3 reps on each side

Cable 3 Step Walkout

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

Copenhagen Plank

Can elevate your foot on bumper plate or step 
Put majority of weight in front leg 
Perform 12-20 reps each side

Bent Knee SOLEUS Raises

Strength Block #1

Improve your defense!!

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 defense!!

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