Name: Playbook - Jess Racz - Mobility & Hip Strength Work
Uploaded: 2022-09-16T05:39:39.296Z
Duration: 25 min
Description: Mobility & Hip Strength Work

Today was a recovery day! You can add a 20-30 minute cardio session before or after this workout, play another sport, or go for a walk outside!

Cat / Cow

Thoracic Rotations

Couch Stretch

- 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

Hip Swivels

90/90 with reach

90/90 with reach back

90 / 90 hip lift BW

Adductor Rock Backs

Go hand supported as shown in first rep and progress over time to no hands 
8 reps each side

(Hand Supported) Pigeon Lowers

Downward Dog to Pigeon

Mobility Circuit

Hip Cars

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

Copenhagen Plank

Left & Right = 1 rep 
Complete 4 reps each side

Hip Airplane with Basketball

Use band if you don’t have cable 
8-12 each leg

Hip Flexor Cable Drives

Hip Strength Circuit

Mobility & Hip Strength Work

Armando

Plyo Play + Post Chain Strength with NBA Player

Single Leg Strength + Deceleration + Ankle Strength

First Step & Sprint Emphasis Workout

Hip Mobility & Flow With NBA Player #2

Vidmantas

Hip Mobility Flow w/ NBA Athlete #3

Hip Mobility & Lateral Change of Direction w/ NBA Athlete

Plyometrics & Full Body Strength with NBA Athlete

Stability + Plyos + Lower Body Strength with NBA Athlete

Hip Mobility & Flow with NBA athlete

Lateral Power, Speed and Strength Day

Deceleration & Explosiveness Day

Still learning how to use the app, but so far so good.

Raphael

Low Intensity, High Volume Strength Day

Injury Reduction, Correctives, Movement & Strength Day

Hip Health, Glute & Adductor Strength

Lateral Reactive Strength & Adductor Day

It's great, this is helpful for me.
Especially for the warmup, when I training everytime my knee was pain, but did the everything on list made my performance better.

Injury Reduction + Vertical Jump + Strength

Vertical Jump Day

Mobility & Hip Strength Work

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