Name: Playbook - Warrior Fit - W1/D3 Pull | Strength
Uploaded: 2023-03-18T22:09:04.084Z
Duration: 45 min
Description: W1/D3 Pull | Strength

Lauren

Loved every minute of this wonderful workout🤛🏾

Adnan

Emmanuel

I think I could have went but heavier on the bent over rows , next time around. Good workout 👌🏼

Patricia

Solid back workout on the pullups I did negatives

Timothy McAuliffe

1. Pull-Ups 3 x Half Max
2. Deadlifts 3 x 10
3. Barbell Bent-Over Row 3 x 10
4. Barbell Curl 3 x 10

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

- 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

- Take half of your max, and perform that for a set. Today, hit three sets of those

Pull-ups @Half Max

- 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

- 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

- 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

W1/D3 Pull | Strength

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

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

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

Pranav

W1/D1 Push | Strength

I am hyped already, love this one too 👌🏾

W1/D2 Lower Body | Strength

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

Christian

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 .

Nicole

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/D3 Pull | Strength

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