Name: Playbook - Adam Lusby - Performance 3 - Block 1
Uploaded: 2024-02-16T09:39:12.494Z
Duration: 60 min
Description: Performance 3 - Block 1

- Use ankles not knees to jump 
- Quick off floor 
- Jump slightly forward each jump

Pogo Jumps (forward)

- Jump using ankles not knees
- Be fast off floor 
- Move slightly backwards each jump

Pogo jumps (back)

Hands on hips. 

Use ankles not knees. 

Be fast off floor (floor is lava)

Single leg Pogos

Start with hands up and hips forward 
Have feet flat 
Drop hips and hands 
Explode up utilising hip power 
Land solid

Knees to feet

- Sit on floor legs wide apart 
- Start with barbell at shoulder height
- Press until fully locked out

Z-press

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Rope tricep pushdown

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

Performance 3 - Block 1

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