Rotation Performance
Jess Racz
What It Is: This is a structured 6-week, 3x per week training program designed to maximize rotational performance for athletes. Whether you’re throwing a punch, ripping a forehand on the tennis court, or creating separation on the basketball court, the ability to generate and control rotational force is critical for full-body power, change-of-direction explosiveness, injury mitigation, and peak performance. The program is built around full-body training with a specific emphasis on rotational mechanics, core stability and power, and explosive transfer into sport-specific movement. It can be used as a standalone plan or as a supplement to your regular strength and conditioning program, enhancing rotational performance without interfering with your main training.
Who It’s For & Why You’d Want It: This program is designed for athletes across all levels. High school athletes will build the foundation for rotational performance and injury mitigation. College and pro athletes can sharpen their rotational strength, explosiveness, and on-field or on-court performance. Adult athletes can train like a pro while building power, resilience, and rotational capacity for sports like boxing, tennis, basketball, or any sport that relies on rotation. The benefits are clear: dominate your sport with added speed, power, and efficiency; reduce risk of injury by improving core stability and control; feel explosive gains that translate directly from the gym to competition; and gain a sport-specific edge by developing elite core and rotational performance.
Program Goals & Outcomes: By the end of six weeks, athletes can expect noticeable improvements in rotational mobility and mechanics, stronger core and hip function for efficient energy transfer, and increased strength in both rotational and anti-rotational patterns. Explosiveness, change of direction, and power output will be elevated, while performance qualities that directly transfer to competition will be developed. This program is designed not just to build strength, but to translate that strength into meaningful, game-changing performance.
A1
Wall T Spine Openers
1 x 5
A2
Cat Cow
1 x 10
A3
Backbend Lat Reach
1 x 8
A4
3D Couch Stretch (New)
1 x 30
A5
Adductor Rock Back Swing
1 x 8
A6
Banded Hamstring MoB Series
1 x 10
A7
3D Backfoot Ankle MoB Series
1 x 8
B1
Jaguar Crawl Reps
2 x 6
B2
Lying Shoulder Activation Series
2 x 10
B3
Deadbug Rockers
2 x 8
C1
Split Stance Cable Press
3 x 8
C2
Split Stance Cable Row
3 x 12
C3
MB Shot Put Throw
3 x 6
C4
Bumper Plate Ribbon Halos
3 x 6
D1
Single Arm Hollow Body Press
3 x 10
D2
Renegade Row
3 x 8
D3
DB Windshield Wipers
3 x 20
A1
Wall T Spine Openers
1 x 5
A2
Cat Cow
1 x 10
A3
Backbend Lat Reach
1 x 8
A4
Adductor Rock Back Swing
1 x 8
A5
3D Couch Stretch (New)
1 x 30
A6
Banded Hamstring MoB Series
1 x 10
A7
3D Backfoot Ankle MoB Series
1 x 8
B1
Mini Band 3 Position Bridge Iso Hold
2 x 3 @ 0:05
B2
Bent Knee Abductions
2 x 10
B3
Copenhagen Plank Rolls
2 x 5
B4
8 Vector Balance Reaches (New)
2 x 1
C1
DB Side Lunge
3 x 8
C2
Glute Bridge March ISOs
3 x 5 @ 5
C3
Bench Supported SL RDLs
3 x 8
C4
Copenhagen Dip Progressions
2 x 10
D1
Split Stance Front Rack Spiral Turns
3 x 25
D2
Drop Step Side Lunge Pallof Press
3 x 6
D3
Hip Airplane Progressions
3 x 30
A1
Wall T Spine Openers
1 x 5
A2
Cat Cow
1 x 10
A3
Backbend Lat Reach
1 x 8
A4
Adductor Rock Back Swing
1 x 8
A5
3D Couch Stretch (New)
1 x 30
A6
Banded Hamstring MoB Series
1 x 10
A7
3D Backfoot Ankle MoB Series
1 x 8
B1
Rotational SLDL Rotational Split Squat
2 x 4
B2
Band Front & Rotational OH Raise
2 x 10
B3
Rolling Arm Bar
2 x 10
C1
Bumper Plate Rotational Press
3 x 8
C2
3 Way Side Lunge
3 x 3
C3
3D Band 1st Step Drill
3 x 6
C4
KB/DB Kickstand Reach & Row
3 x 10
D1
Hip Flexor Cable Drives
3 x 12
D2
DB Scarecrows
3 x 12
D3
Lateral Line Rockers
3 x 8
Jess Racz
Jess Racz is a high-performance coach who has trained NBA and WNBA pros, professional tennis players, D1 lacrosse standouts, boxers, and rising talent. She is highly regarded for her expertise in developing explosiveness, movement efficiency, and total athleticism while reducing injury risk. Her mission is to help athletes move better, perform better, and compete with confidence.
This 6-week program builds the foundation for explosive, resilient performance. From high school athletes to pros to active or former athletes who want to train hard, you'll unlock more power, improve durability, and perform at your highest level in any ro
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