Name: Playbook - Warrior Fit - W2/D1 Push | Power
Uploaded: 2023-03-18T22:09:04.235Z
Duration: 45 min
Description: W2/D1 Push | Power

Push | Power

- Uphill walk on Treadmill 10 min

- Bench Press 10 X 10
- DB Fly’s 3 X 8
- DB Incline Press 3 X 8
- Dumbbell Kickbacks 3 X 10 each arm 

- 10 X 20 yard sprints (12 second intervals)
- 10 X 5 yard sprints (6 second intervals)

Incline Treadmill

- 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

- On a flat bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly’s

- 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

- 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

W2/D1 Push | Power

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