Name: Playbook - Adam Lusby - Performance 1 - Block 2
Uploaded: 2024-02-16T09:39:12.522Z
Duration: 60 min
Description: Performance 1 - Block 2

- Start kneeling 
- Rotate ball over head then slam

Medicine ball Kneeling rotational slam

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

Med ball slam

- Perform a broad jump 
- Press ball out explosively mid air

Broad Jump Med Ball pass

- 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 until it touches safety pins
- Push the bar straight up

Pin bench press

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

Chin ups

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog rows

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Performance 1 - Block 2

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