Name: Playbook - Adam Lusby - Lower Body Power
Uploaded: 2024-04-07T12:01:09.555Z
Duration: 45 min
Description: Lower Body Power

- Quickly jump off floor 
- Using bands to assist

Accentuated Pogos

- Squat down and jump as high as possible 
- Use arm swing to help

** PERFORM CONTINUOUSLY, NO PAUSE BETWEEN JUMPS**

Counter Movement Jump

- Step off of a bench or equivalent height
- Quickly touch floor 
- Jump to box

Depth jumps

- Be fast off of floor 
- Utilise Arm Swing 
- Good landing

bounding broad jumps

- jog then jump off of 1 leg 
- land on 2 on the final jump

Single leg bounding jumps

- Use a line on the floor 
- Quickly hop back and forth over line

Lateral Line Hops

- With barbell on your back press hips back and lower to 1/4 squat
- Focus on form and speed

Barbell speed squats

Start with squared stance 
Dip knees 
Drive up as you push your hand out 
As you do jump leg forward 
Foot and hand should stop at same time

Perform 4 each side

Landmine Split Jerk

- Lie on floor 
- Attach cable round foot 
- Bring knee up towards chest 

**PERFORM FAST**

Supine hip Flexor

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

**PERFORM 3 reps the switch**

Split stance Trap bar deadlifts

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Rytis

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Jack

Chest And Tris

Full Body Strength 1

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