Name: Playbook - Adam Lusby - Performance 1 - Block 1
Uploaded: 2024-02-16T09:39:12.464Z
Duration: 60 min
Description: Performance 1 - Block 1

- Hold ball in middle of body
- Lift ball overhead 
- Get onto tip toes 
- Slam down

Med ball slam

- lie on back 
- Explosively press med ball into air

Supine Med ball press

- start with med ball in middle of body 
- swing ball over head
- Rotate feet and slam

Rotational med ball slam

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

Barbell speed squats

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Weighted Chin ups

- Start on knees 
- Lean back as far as comfortable 
- Keep glutes engaged

Performance 1 - Block 1

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