Name: Playbook - Warrior Fit - W1/D2 Pull | Hyper
Uploaded: 2023-03-18T22:09:04.212Z
Duration: 45 min
Description: W1/D2 Pull | Hyper

Pull | Hyper

- Stair Master 15 min 

5 min EMOM 
- Row Machine 12 cals 

- Hang Cleans 4 X 10
- Lat Pulldowns 3 X 15
- T-Bar rows 4 X 12
- Cable Rope Face Pulls 4 X 12
- Alternating Dumbbell Curls 4 X 12 each arm
- Back Extensions 4 X 12
- EZ Bar Curls 4 X 12
- Hanging Leg Raises 3 X 15

- 1/2 mile Run on Treadmill (2-4 incline)

Stair Master

EMOM - Every Minute On the Minute

At the top of each min Row 12 kcal

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rowing Machine

5 min EMOM

- Start by holding the bar with a shoulder-width grip in front of your thighs
- Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull the bar up to chest height and catching it at the shoulders 
- Pause for a second, then lower the bar back to starting position
- Keep your core muscles braced throughout the movement

Barbell Hang Clean

- 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

- Stand astride the bar and bend at the hips to grab the bar
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar Rows

- Grasp the handle in an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you
- Pull the handles towards you, elbows wide, keeping your upper arms parallel to the floor, so that the handles go either side of your face 
- Then return to the starting position, keeping the tension in the cable
- Keep your movements slow and controlled throughout the exercise

Cable Rope Face Pulls

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

- 12 reps each arm

Alternating Dumbbell Curls

- Lie or stand face down on a hyperextension bench, with your feet locked on the foot brace
- Your body will be at a 45 degree angle 
- Cross your arms over your chest
- Lower your upper body down slowly by bending at the waist
- Slowly return your body to the up position where your entire body is straight in line

Back Extensions

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

W1/D2 Pull | Hyper

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