Name: Playbook - Warrior Fit - Thursday Mar 30 - Pull Strength
Uploaded: 2023-04-09T20:13:31.078Z
Duration: 45 min
Description: Thursday Mar 30 - Pull Strength

Today we're hitting some back and a little bit of biceps! Repeat from 3 weeks ago.

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

Perform half of your max pull-ups every minute, on the minute, for 5 sets.

Hold the bar with your palms facing away from you
- Pull yourself up, bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until your arms are fully extended

Pull-ups (Half Max EMOM)

- From a standing position, bend forward bringing your chest to face the floor
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear Delt Raise

Going heavier each set, perform a set of 10, 8, 6, 6.
- 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 (Heavier)

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slow and controlled

EZ Bar Curls

- Holding a dumbbell in each hand with an underhand grip
- Alternately curl each dumbbell up, engaging your biceps
- At the top rotate your wrists
- Lowering the dumbbell with your palm facing the ground
- Focus on a slow controlled movement

Thursday Mar 30 - Pull Strength

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