Name: Playbook - Warrior Fit - W1/D1 Push | Strength
Uploaded: 2023-03-18T22:09:04.072Z
Duration: 45 min
Description: W1/D1 Push | Strength

It was great a good start. Now I am going to run a 1.5 mile. Thanks Austin

Lauren

I have to say, in all honesty I am a fan with 45min of this workout. Thanks buddy

Adnan

Great way to get started after a break. Thank you austen❣️🫡

Pranav

Good! First workout at the gym in years and it feels good to be strengthening core muscles again!

Christian

Great workout to get back into the swing of things. Excited to continue the 4 weeks and then move on to the phases. Skimmed the other workouts I may not have all the equipment at my home gym but it’s easy to find an alternative

Patricia

Straightforward workout. But honestly my arms feel like jello now. Took me about 40 min. Here’s to trying to be consistent for what feels like the millionth time in my life.

Nicole

Matthew

Good workout!! Just getting back into training and this is what I needed to kick it off!

Justine

Zach

Great first workout with the Battle Bunker. Looking forward to growing and moving forward.

Hugh

Adding a location to log your sessions so you can track progress. 
It’s possible I’m missing it but I’m having to use a secondary app to track weight progress. 
Other than that, great app!

Anthony

Hunter

Timothy McAuliffe

Pretty good workout. Much needed basic building blocks of strength. I probably need to slow down the workout AND add weight.

Michael Blaisure

Great workout to help me get out of my workout slump. The app is easy to use and the built-in timer keeps me moving.

Brian

James

A little challenging but a good start to build off

Branden

As a military member I have been looking for a functional workout plan. I think this might be it lets see

Deondre

Chris Kirkland

Warmup:
Rotator Cuff Dynamic Warmup


1. Barbell Bench Press 3 x 10
2. Military Press 3 x 10
3. Push-Up 3 x 10
4. Lateral Raise 3 x 10

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to ground
- Slowly rotate the plate upwards, until even with your head
- Rotate back down again until 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 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)

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Military Press

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

Push-ups

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

W1/D1 Push | Strength

I am hyped already, love this one too 👌🏾

Emmanuel

W1/D2 Lower Body | Strength

Loved every minute of this wonderful workout🤛🏾

W1/D3 Pull | Strength

It was good! Let’s were to hello to do the lunges with weight but killer mid week set

W2/D1 Lower Body | Strength

Nice to have a lighter day at the end of the week! Still feeling the burn from all those leg centric days ha!

W2/D2 Pull | Strength

Took me about 30 min . Just the perfect amount of arms .

W2/D3 Push | Strength

W3/D1 Pull | Strength

Core and cardio least fav day but felt good 

Did jump rope since I don’t own a treadmill

W3/D2 Core and Cardio

W3/D3 Push | Strength

Took couple days off and totally regret starting again with this workout 😂

Not sure if it’s a glitch but it says lower body dynamic stretch but shows me upper body movements?

W3/D4 Lower Body | Strength

added 2 pull ups, slow and steady 💪🏻

Pull-ups are still difficult I use a band to help, have a long way to go before I can at least hit one on my own 🥴

W4/D1 Pull | Strength

Arms are noodles, don’t have strength to do dips but I did use a bench as an alternative to them

W4/D2 Push | Strength

The lightheartedness was real, didn’t finish the split squats those are my most hated, substitute front squats for back squats. Have a wrist injury and it just was not cooperating today

W1/D1 Push | Strength

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