Name: Playbook - The Battle Bunker - Saturday Mar 11 - Back and Swim
Uploaded: 2023-03-19T16:43:12.290Z
Duration: 60 min
Description: Saturday Mar 11 - Back and Swim

Let's switch it up and do swim/back!

You'll hit some good ole back, then swim 1000 meters.

This warmup targets the rotator cuffs and shoulders, which are the sensitive parts of the upper body that are most prone to injury. Use this warmup before any pulling or pushing, to flush blood into the rotator cuffs and properly prepare them for pulling and pushing movements.

- Start with a LIGHT plate or dumbbell in your hand
- Keep elbow parallel to the ground
- Rotate your arm slowly down towards the ground
- You will feel a slight stretch behind your shoulder

Rotator Cuff Warmup Exterior (Each Arm)

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to the ground
- Slowly rotate the plate upwards until even with your head
- Rotate back down again until the arm is at a 45-degree angle
- You will feel a slight stretch in your armpit (rotator cuff)

Rotator Cuff Warmup Interior (Each Arm)

-Start with a weight plate or dumbbell beside your head. Elbow out forward
-  Raise the weight up above your head, rotating your elbow so it is outward
- Bring the weight down again slowly, repositioning your elbow to outward again

Light Plate or Dumbbell Warmup (Each Arm)

Upper Body Dynamic Warmup

- Hinge at the hips to lean forward, neutral spine and knees slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you row
- Lower the bar in a controlled motion

Barbell Rows

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldowns

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Rows

- Holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps 
- Lower with a controlled motion

Alternating Dumbbell Curls

Freestyle Swim:

1.) Body position: Lie on your stomach in the water with your face down, and your arms stretched out in front of you. Keep your body straight, and your legs close together with your toes pointed.



2.) Arm motion: Move your arms in a circular motion, pulling the water towards your body with each stroke. Your hand should enter the water first, followed by your forearm and upper arm. As you pull your arm back, rotate your body to the side to breathe.

3.) Leg motion: While your arms are moving, your legs should also be kicking to propel your body forward. Keep your legs straight and kick from your hips, making sure not to bend your knees too much. Your feet should be pointed, and your toes should be slightly flexed.

Saturday Mar 11 - Back and Swim

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