Name: Playbook - Jess Racz - No Equipment Needed: Balance, Decel, Vertical, Strength
Uploaded: 2022-10-07T03:29:12.659Z
Duration: 40 min
Description: No Equipment Needed: Balance, Decel, Vertical, Strength

You don’t need any equipment for this workout! Some of the videos may show equipment, but you don’t need it!

1 reps = Fw touch, L touch, R touch 
3 reps on each side

You don’t need the basketball!

3D Single Leg Stability Drill

Side Plank Dips

Hold on a single leg between :15-:45 sec each leg

Single Leg Wall Sit Hold

If too difficult, you can hold a regular plank. If too easy, add weight to your back or wear a backpack with books inside
If 30 sec is too hard or easy, add or subtract time

Rocking plank

Keep the pelvis (hips) locked in place the entire time!!

Pelvis Stability Straight Leg Raises

Balance, Single Leg Stability and Core Prep

16 reps total 8 on each leg
You don’t need basketball

Rapid Decelerations

Can hold Medball, DB, etc or go bodyweight 
Go for distance & rhythm not speed

Lateral Bounds

If you don’t have hurdles, you can go without or use cones 
One time through 3 reps on each side

3 Hurdle Penultimate Drill

Deceleration and Jump Circuit

Squat to a target with no knee pain 
Start bodyweight & add weight as you improve

For no equipment = squat to a chair, couch, or any target using your bodyweight

SL Squats

8 push ups from the floor or elevated on chair or couch + 8 scap push-ups 
With the scap push ups, keep your elbows straight!

Push up + Push up plus

Keep the steps as small as possible. We want lots of time under tension. Bring your feet out as far as you can!
If BW is easy, you can add a DB or weight on your hips 
1 rep = up & back

Hamstring Walkouts

Use cones, basketballs, etc or use your imagination as substitute for medicine balls if needed

MB Supermans

Hip Cars

If you don’t have a partner, just do regular leg raises

Partner Leg Raises

If you don’t have a partner, go without! 
12-20 reps total

Partner Push Down Side Leg Raises

Bodyweight Strength Circuit

No Equipment Needed: Balance, Decel, Vertical, Strength

At Home Full Body Strength Workout

Improve your agility! No equipment needed!

Lateral Change of Direction Workout - No Equipment Needed

Improve your first step on defense

First Step Movement Efficiency

ACL Prevention

Bodyweight Core Workout

Loved the session. Doing it again next week.

No Equipment Needed: Balance, Decel, Vertical, Strength

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