Name: Playbook - Warrior Fit - W2/D1 Push | Power
Uploaded: 2023-03-18T22:09:04.199Z
Duration: 45 min
Description: W2/D1 Push | Power

Jorden

Jack

Push | Power

- Treadmill 15 min Uphill Low Intensity 

- Incline Dumbbell Bench 12,10,6,6
- Dumbbell Seated Shoulder Press 12,10,6,6
- Bench Press 5 X 5
- Cable Fly’s Low 3 X 10
- Cable Fly’s High 3 X 10
- Close Grip Bench Press 3 X 8
- Dumbbell Kickbacks 3 X 10 each arm 

- 500 Single Unders/Jump Rope

Incline Treadmill

- Lie down on the incline 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 dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Incline Dumbbell Press

- Hold the dumbbells by your shoulders with your palms facing forwards, elbows out to the sides and bent at a 90 degrees 
- Extend through your elbows to press the dumbbells above your head
- Slowly lower the dumbbells to starting position.

Dumbbell Seated Shoulder Press

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Cable Fly’s Low to High

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position engaging your chest
- Pause and let your arms return back to the starting position

Cable Fly’s High to Low

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar slowly towards your sternum and press up powerfully
- Keep your elbows close to your sides to emphasise your triceps

Close Grip Bench Press

- From kneeling position 
- Keeping your back flat and your working arm next to your ribs, elbow bent at 90 degrees
- Extend your arm, bringing the dumbbell back and up until arm is parallel to the floor
- Lower back to starting position by bending your elbow
- Work both sides

- 10 reps each arm

Dumbbell Tricep Kickbacks

- Skip/Jump rope with rope passing under your feet once each jump

Single Unders

W2/D1 Push | Power

Just finished BMT and I was scared I was going to lose all my strength. This is the perfect balance to keep my endurance up and get some strength back super excited to see how this program plays out!

Joel

Tough but good variety of workouts to keep the output high

David

W1/D1 Push | Hyper

Felt pretty worn out after the hyper session yesterday. Definitely well below my threshold but good continuous effort

Shoulder started to hurt during the hand clean part, but other then that great work out.

W2/D1 Push | Power

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