Name: Playbook - Warrior Fit - W1/D1 Pull & Calves
Uploaded: 2023-03-18T22:09:04.071Z
Duration: 45 min
Description: W1/D1 Pull & Calves

Zach

1. Standing Calf Raises 3 x 10
2. Seated Calf Press 3 x 10
3. Deadlifts 5 x 3
4. DB Roman Deadlift 4 x 8
5. Pull-ups 4 x 8
6. Barbell Bent-over Rows 3 x 8
7. Supinated Bicep Curls 3 x 10 each arm

Cardio of choice 10 min

- Adjust fit/weight on the calf raise machine 
- Press up onto your toes activating your calves
- Lower slowly into a slight stretch

Standing Calf Raises

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles, pressing the weight up
- Repeat for the assigned number of repetitions

Seated Calf Raises

- Position your feet hip-width apart, angled slightly outward where you feel most comfortable
- Ensure your midfoot is under the bar without your shins touching the bar
- Grip the barbell shoulder-width apart in an overhand grip (knuckles facing forward)
- Move into position by bending your knees so that your shins nearly touch the bar
- Lower your glutes as much as possible to incorporate maximum leg drive
- Straighten your back by raising your chest, this will activate your lats
- Take a big breath in and brace your core (flex your abs and your glutes)
- Lock your elbows and arms in position
- Push your feet through the ground and lift the bar, as the bar passes your knees, drive your hips forward to stand up straight, and lockout your glutes
- Reverse the movement with control until the bar returns to the ground and you release tension

Barbell Deadlifts

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Roman Deadlifts

- 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 you arms are fully extended

Pull-ups

- 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 Bent-over Rows

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

- 10 reps each arm

W1/D1 Pull & Calves

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