Name: Playbook - The Battle Bunker - Thursday Mar 16 - Chest/Tricep/Run
Uploaded: 2023-03-26T16:22:00.292Z
Duration: 60 min
Description: Thursday Mar 16 - Chest/Tricep/Run

Today we're hitting some chest/biceps! Afterwards, I want to get a good quick run in. I'm trying to stay at a 7:30 pace during those 2 miles.

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

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

- On a flat bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly’s

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

- Start by standing tall, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms open, returning back to the starting position

Cable Chest Fly’s

- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell Tricep Kickbacks

- Attach a rope to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Pull the rope downward until the elbows are almost locked out 
- Bend the elbows lowering the weight under control back to the starting position
- Repeat for the desired number of repetitions

Tricep Rope Pulldown

- Find a stationary object taller than you.
- Place your elbow on the object and slightly twist it to stretch the pec.

Chest Stretch

- Place your arm across your chest.
- With the opposite arm, grab your shoulder and slightly pull your closest arm towards you.

Shoulder Stretch

This warmup helps warm up your joints and muscles before begging to add weight to your workout.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Front to Back (Each Leg)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Side to Side (Each Leg)

Lower Body Warmup

Choose to run on a treadmill or outdoors. I choose outdoors pretty much every time.

Start slow and focus on your form.

When you begin jogging, slowly and gradually increase your speed as you get more comfortable. It's better to start slowly and gradually build up your endurance than to push yourself too hard and risk injury.

Thursday Mar 16 - Chest/Tricep/Run

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