Name: Playbook - Jess Racz - Lateral Day! Lateral Plyometrics & Strength
Uploaded: 2022-10-07T03:29:12.581Z
Duration: 40 min
Description: Lateral Day! Lateral Plyometrics & Strength

If you want to improve your lateral change of direction, ankle sprains, core strength, and more, this workout is for you. Join me & my client with this workout!

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

Go as far as you can side to side while staying springy 

:20 seconds each side

Single Leg Lateral Assisted Hops

Split Stance over the Line Hops

If you don’t have a landmine attachment or corner of a wall to place the barbell in, substitute with dumbbells or kettlebells 

6 reps on each side

Landmine Lateral Lunge

3 steps out 3 steps back in = 1 rep 
3 reps on each side

Pallof Press Walkouts

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

Copenhagen Plank

Lateral Day! Lateral Plyometrics & Strength

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 🔥🔥🔥

Lateral Day! Lateral Plyometrics & Strength

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