Name: Playbook - Jess Racz - Reduce Your Risk of Ankle Sprains Warm Up
Uploaded: 2022-10-23T02:18:11.122Z
Duration: 15 min
Description: Reduce Your Risk of Ankle Sprains Warm Up

Complete the prime time workout before your training or game!

- 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

20-30 reps each side chase the burn!
Use pillows or books if you don’t have pads

Hip Internal Rotations

Left & Right = 1 rep 
Complete 4 reps each side

Hip Airplane with Basketball

Lateral Bounds with Basketball

Stabilize for 2 seconds before moving on to next rep
Add weight if you’ve mastered BW
Complete even amount of reps on both sides

Lateral Push Outs

Fast Lateral Bounds with Basketball

Rapid Decelerations

Reduce Your Risk of Ankle Sprains Warm Up

Nice! Really need to work on my hips and hip flexors

Armando

Berthlley Despacho

Hip Mobility Health

Used it today morning 🌄 after my morning workouts. Love it

Collins

Hip Mobility Health #2

Hip and T-Spine Mobility

Adductor / Abductor Hip Health Pre-Training Prep

Eddy

Amazing 💯 i was stiff and now i feel much better in my hips

Shahad

Full Body Mobility

Shoulder Mobility and Prep

Ankle and Big Toe Mobility Drills

Hip, Ankle, Glute Injury Reduction & Health

Full Body Mobility Work

Hip & T Spine Mobility #2

Hip Flexion & Quad Mobility

Full body mobility #2

Tight Hips & Hip Flexors?

Full Body Mobility Pre-Workout, Cool Down or Off Day Flow

Alijah Arnold

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Hip (Adductor / Abductor) Mobility Stability Combo

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I just started exploring and it’s awesome 😊🙏 long time I was looking for something like this

Vidmantas

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Lower Body Prep Work

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Single Leg Stability Warm Up

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Gian Pedroza

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Shoulder Mobility + Activation/Prep

Single Leg Balance & Landing Warm Up

Dynamic Warm Up #2

Change of Direction Warm Up Prep

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Full Pre-Training / Pre-Game Hip Mobility Routine

Reduce Your Risk of Ankle Sprains Warm Up

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