Name: Playbook - Adam Lusby - Performance 3 - Block 2
Uploaded: 2024-02-16T09:39:12.550Z
Duration: 60 min
Description: Performance 3 - Block 2

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

Knees to feet

Hands up hips forward 
Feet flat 
Drop hands and hips down 
Explode up
Land on balls of feet 
Quickly perform a broad jump

Knees to feet to broad 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder 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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- 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

- 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

Performance 3 - Block 2

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