Name: Playbook - Jess Racz - Stability + Plyos + Lower Body Strength with NBA Athlete
Uploaded: 2022-09-16T05:39:39.252Z
Duration: 45 min
Description: Stability + Plyos + Lower Body Strength with NBA Athlete

- anchor band around a supportive structure
- go into a 90/90 position where both legs are at 90 degree angles
- if R leg is FW at 90 degrees, grab the band with your L arm. Vice versa on the other side.
- as you reach towards band, lean your chest FW 
- as you lift up, row the band towards your rib cage & rotate your body to the side

90/90 Banded Pull

Key points: 
- go BW if needed
- no more than 10-25#
- keep both legs at 90 degrees the entire time

Weighted 90/90 Hip Lift

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

3D Single Leg Stability Drill

Use cones, basketballs, etc as substitute for medicine balls if needed

MB Supermans

Mobility Prep

Bird Dog Row with Glute Tension

Copenhagen Plank Knee Drives

You don’t need the cones, they are just for reference

Double Lateral Bounds

Stability Work

# of reps shown = total number of reps (not reps each side) 
- example: if it says 10 reps = 5 reps on each side
Pay attention to your angles — look at the positions of your knees, feet, and torso 
- make sure knees aren’t diving in too much 
- make sure feet are relatively straight 
- make sure torso rotation isn’t out of control

Continuous Euro Bounds

If you don’t have hurdles, use any sort of target to jump over 
5 reps on each side (10 total)

Single leg hurdle hop diagonal bounds

10 total reps - 5 on each side 
You don’t need the ladders, just jump out as far as possible each rep

Side to Side Max Plyo Hops

If you don’t have a slant board, elevate your heel on a DB or put a bumper plate on a DB 
5 reps on each side

Slant Board RFESS

DB Heavy SLDL

Lower Body Strength

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Armando

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Single Leg Strength + Deceleration + Ankle Strength

First Step & Sprint Emphasis Workout

Hip Mobility & Flow With NBA Player #2

Vidmantas

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Hip Mobility & Lateral Change of Direction w/ NBA Athlete

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Hip Mobility & Flow with NBA athlete

Lateral Power, Speed and Strength Day

Deceleration & Explosiveness Day

Still learning how to use the app, but so far so good.

Raphael

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Injury Reduction, Correctives, Movement & Strength Day

Mobility & Hip Strength Work

Hip Health, Glute & Adductor Strength

Lateral Reactive Strength & Adductor Day

It's great, this is helpful for me.
Especially for the warmup, when I training everytime my knee was pain, but did the everything on list made my performance better.

Stability + Plyos + Lower Body Strength with NBA Athlete

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