Name: Playbook - Jess Racz - Single Leg Bounce & Single Leg Strength
Uploaded: 2022-10-07T03:29:12.767Z
Duration: 45 min
Description: Single Leg Bounce & Single Leg Strength

Build your single leg bounce & your single leg strength with this workout!

Couch Stretch

Worlds Greatest Stretch

Hip Swivels

- 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

Alternating Ankle Hops

Ankle Hops Backwards

10 up & 10 back on the same leg then switch sides

Single Leg Lateral Hop

Two hops then on the 3rd hip drop into a single leg quarter squat — repeat for 10 reps on each side

Ankle Hop Single Leg Drops

Hop Series

Go heavy!! Push into the box. 4 on each side

Low Heavy Step Ups

12 inch box or stacked bumper plates 
8 each side

Front foot elevated bodyweight jumps

Step Up Contrast Series

RFESS

Keep weight light & move with rhythm & speed 
“Hinge” at the hips (bring the hips back with a slight knee bend)
Complete # of reps shown on both sides

DB/KB Single Leg Swings

Weighted Glute Bridges

Single Leg Bounce & Single Leg Strength

Lower Body Power Development: Single Leg #2

Vertical Jump Workout (Limited Equipment Needed)

It was phenomenal. Always love challenging myself athletically?

Alijah Arnold

Get Bouncy! 🐰

Armando

Got Bounce Part 2! Vertical jump workout!

Improve Your Single Leg Bounce!

Reactive Strength - Get Explosive Part 2

Full body warm up & full body workout felt really good 👍 elastic explosive power and strong

Vidmantas

Explosiveness + Full Body Strength

Speed & Bounce Workout!

Vertical Jump and Step Back Explosiveness + Strength

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

Single Leg Bounce & Lateral Change of Direction

Single Leg Bounce + Lateral Power + Strength

Deceleration + Vertical Jump + Strength

Single Leg Bounce + Single Leg Strength Workout #2

Build A Lethal Step Back

Build A Lethal Step Back #2

Vertical Jump Workout

Build Your Two Foot Bounce

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Vertical Jump Workout!

Point Guard & Guard Workout - Speed & Power in low positions

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