Name: Playbook - Warrior Fit - W1/D2 Pull | Hyper
Uploaded: 2023-03-18T22:09:04.185Z
Duration: 45 min
Description: W1/D2 Pull | Hyper

Pull | Hyper 

- Stair Master 10 min

5 min EMOM 
- Row Machine 10 cals 

- Lat Pulldowns 3 X 15
- Upright Rows 4 X 12
- Incline Reverse DB Fly’s 4 X 12
- DB Shrugs 4 X 12
- Spider Curls 4 X 12
- Back Extension 4 X 12
- Hammer Curls 4 X 12 each arm
- Hanging Leg Raises 3 X 15

- 1 mile Run

Stair Master

EMOM - Every Minute On the Minute

At the top of each min Row 10 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

- 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

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Rows

- Support your chest on an incline bench
- 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

Dumbbell Incline Reverse Fly’s

- Holding a dumbbell in each hand, arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Release and repeat

Dumbbell Shrugs

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell Spider 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 dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Alternately curl each dumbbell toward your shoulders, engaging your biceps
- Pause at the top then lower under control

- 12 reps each arm

Alternating Hammer 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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