Name: Playbook - Adam Lusby - Performance 4 - Block 2
Uploaded: 2024-02-16T09:39:12.535Z
Duration: 60 min
Description: Performance 4 - Block 2

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

Med ball slam

- start with med ball in middle of body 
- swing ball over head
- Rotate feet and slam

Rotational med ball slam

- Hinge at hips
- Press med ball out hard 
- Step forward with one foot

Med ball press with step

- Begin with barbell at collarbones 
- Dip torso by bending your knees and press barbell back up overhead

Barbell Push Press

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

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

Performance 4 - Block 2

More workouts from Adam Lusby