Name: Playbook - Jess Racz - Lateral Power, Speed and Strength Day
Uploaded: 2022-09-16T05:39:39.264Z
Duration: 45 min
Description: Lateral Power, Speed and Strength Day

Vidmantas

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

6 on each side, go for form and quality over weight

Landmine Sway Lunge

Go bodyweight or hold a medicine ball (6#-10#) 
6 on each side

Lateral Push Offs

Side Shuffle MB Toss

Lateral Plyometric Circuit

Lateral Step Up

If this is too difficult, but your feet on the floor and/or go on your elbows 
12-20 reps total

Stability Ball Mountain Climbers

Strength Superset #1

DB SLDL

10 total (5 on each leg alternating), go heavy on the cable machine without going out of control 

You don’t need the ladders!!

Lateral Power, Speed and Strength Day

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