Name: Playbook - Jess Racz - Single Leg Strength + Deceleration + Ankle Strength
Uploaded: 2022-09-16T05:39:39.325Z
Duration: 59 min
Description: Single Leg Strength + Deceleration + Ankle Strength

Hit this workout if you’re looking to improve your glute strength, ankle stability & strength, deceleration, & single leg strength

Hip Swivels

- 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

Iron Crosses

If you can’t make this set up, go bodyweight or add weights to your hips (hold a barbell, bumper plate, etc 
5 reps on each side alternating with a 5 second pause at the top

Banded Glute Bridge March Isos

Suitcase DB Ankle Stability High Knees

Band around the knee, lots of tension on the band
Dig through your heel & big toe & don’t let your knee dive in 
8 on each side, go light to moderate weight

Banded Knee Distraction Split Squats

Prime Time

Be creative, through the medicine ball in a variety of directions, alternate legs every time 

6 reps on each leg

Self MB Toss Decel with Step Back

Self MB Toss Lateral Bound

Toss a 8#-15# medicine ball or any weight you have available
You can also toss out a basketball 
If you have neither, just go bodyweight & jump forward on a single leg in different angles & positions

Alternate between the left and right foot for 12 total reps (6 on each side)

Self Toss Medicine Ball Deceleration

Go as fast as possible!! 
Bumper plates only 12 inches apart to start. As you improve at this drill, you can add more distance between the bumper plates

Double Leg Bumper Plate Hop Drill

For this exercise, add a pause with each switch 
8 on each side = 16 total

DB Rapid Switches

8 reps on each side 
Tie two resistance bands together & attach the now long band to a secure structure

Pop Back Banded Decelerations

Based on experience, choose a weight that you can move fast & jump high. The weight is meant to be very light! A lot of you should be starting with an empty trap bar. If you don’t have a trap bar start with light DBs

Weighted Trap Bar Jump

Deceleration Series

RFESS

Landmine Rotational Push Press

Strength Block #1

Pull cable or band towards ribcage - palm down to palm facing up as you pull 
Complete # of reps shown on each side
Put majority of bodyweight into the leg that’s in front which turns on the glute

Single Leg Strength + Deceleration + Ankle Strength

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