Name: Playbook - Jess Racz - Lower Body Power Development + Accessory
Uploaded: 2022-10-07T03:29:12.847Z
Duration: 45 min
Description: Lower Body Power Development + Accessory

Hit this workout if you’re looking to build your lower body power! You have to train explosively!

- anchor band around a supportive structure like a squat rack or cable machine. If you don’t have band, it’s okay to go without.
- use a bench, box, wall, or chair to anchor your back foot on
- squeeze your glute as you reach your arm over your head then across your body towards the lead leg only (over & across = 1 rep)

Couch Stretch Reach & Rotation

90/90 with reach

10 on each side 
If you don’t have a slider, you can go without & just reach back as far as you can!

90/90 Lat Stretch

8 on each side 
Keep pelvis locked in place

Floor Glute Bridge Marches

Seal Jacks

20 total 10 each side
Use a DB if you don’t have a KB

KB Drop Lunge Switches

Lower Body Movement Prep

Rest at least 20-30 seconds between each move. The goal is max intent with each exercise, don’t make this conditioning! Take your rest!

Couple options here. In the video I’m using a SSB to load my front rack position. But a regular front squat with a barbell works well or a loaded goblet squat. The box is also used as a guide if needed to know where to squat to which is a 90 degree joint angle. You don’t need it if you don’t have one!

Front Squat

Light medicine ball you can move explosively & throw high

MB Jump + MB Toss

Jump to a box height where you land with your legs as straight as possible

Box Jump

Lower Body Power Tri-Set

# of reps shown on each side 
Go as low as you can keeping your chest up

Heel Elevated Skater Squat

Complete the # of reps shown on each side

Lying Hamstring Switches

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It was phenomenal. Always love challenging myself athletically?

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It's great. I have a complete training plan since I use it.

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