Name: Playbook - Jess Racz - Intro to Plyometrics & Strength - Build Your Base
Uploaded: 2022-10-07T03:29:12.730Z
Duration: 45 min
Description: Intro to Plyometrics & Strength - Build Your Base

How well we build our base determines how well we can maximize our athleticism — this is the perfect workout to build your foundation for plyometrics & strength

Forward Skips with arm swings

Go for about :20 sec or distance of full Court and back

Standing Side Shuffle with Arm Swing

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Straight Leg Skips

Quad Pull With reach

Crossover Adductor Stretch

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

Hip Swivels

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

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

4 reps each leg
1 rep = left & right rotations

Single Leg Hip Airplane Rotations

10 reps each side. Complete all 10 on 1 leg then do 10 on the other

Forward Reach Backs On the Move

Alternate legs each time 10 total reps (5 each side)

Forward Alternating Reach Backs on the move

Turn on your ankle to the side 
6 reps each side / 12 total

Forward Reach Backs With Ankle Turn

Ball of Foot RFESS

Movement Prep

Aim for 30 seconds each leg — go at a pace that you can be under control & as you get better, then you can increase speed!

Dot Drill

Start bodyweight & add weight when you can get your thigh to parallel 

8 reps each side

Lateral Step Down

use band as substitute for cable machine
8 reps both sides

Cable Split Stance Press

Lat Pull Down

Strength Block #1

Complete # of reps shown on both sides
Can substitute DB or KB or band if you don’t have a cable machine available

Cable SLDL

Elevate your calf on a bench, box or bumper plate

Functional Calf Raises

Band Split Stance Pallof Press

Strength Block #2

Intro to Plyometrics & Strength - Build Your Base

Collins

Full Body Strength Workout #17

Peniel

Great workout!! Not much equipment needed But still very effective and tough

Intro to Plyometrics & Strength - Build Your Base

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