Name: Playbook - Adam Lusby - Performance 2 - Block 2
Uploaded: 2024-02-16T09:39:12.527Z
Duration: 60 min
Description: Performance 2 - Block 2

Hands on hips. 

Use ankles not knees. 

Be fast off the floor (floor is lava)

Pogos

- Quickly jump off floor 
- Using bands to assist

Accentuated Pogos

- 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

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
Go heavy

Trap bar deadlifts

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- In a seated position with neutral spine lower chest towards knees

Seated good mornings

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

Dumbbell farmer carry

- Work for time, distance, or calories
- Increase speed as comfortable

Performance 2 - Block 2

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