Name: Playbook - Jess Racz - Reactive Strength Workout #3
Uploaded: 2022-10-07T03:29:12.600Z
Duration: 35 min
Description: Reactive Strength Workout #3

If you need to improve your explosiveness, this workout is for you!

Warm up as needed before starting this workout!

- 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

- Lay on the floor or elevated your shoulders on a bench or chair with your legs bent at 90 degrees
- Push through your heels bringing your hips up 
- hold each rep at the top for 5 seconds

Glute bridge marches

Keep legs at 90 degrees the entire time
Number of reps shown = total

Hip Swivels

If you don’t have a band, you can do this without or have a partner push you front behind! 

10 reps each side

Banded Decelerations Advanced

8 on each side 
Can do this without a band if you don’t have one or have a partner push you

Banded CoD Lateral Hop Drill

3 sets of 6 reps each move, go back & forth until you hit 3 sets each

If bodyweight is easy, add light DBs at first & build over time. Have to still be moving fast!!

Reactive RFESS Drops

Start bodyweight & if easy can add weight

Reactive Strength Workout #3

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