Name: Playbook - Adam Lusby - Performance 2 - Block 1
Uploaded: 2024-02-16T09:39:12.413Z
Duration: 60 min
Description: Performance 2 - Block 1

Frankenstein’s Monster

Hands on hips. 

Use ankles not knees. 

Be fast off the floor (floor is lava)

Pogos

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

Counter Movement Jump

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Seated Box jumps

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Explode the bar straight up focussing on speed

Speed bench press

- 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

Trap bar deadlifts

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

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

Chin ups

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Start in a T side plank hold
- Raise your upper leg
* Work both sides

Star Plank

Hollow hold

- Press cable out in front 
- Hold steady
*Work both sides

Pallof hold

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

Core Circuit

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Performance 2 - Block 1

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