Name: Playbook - Warrior Fit - W2/D3 Push | Strength
Uploaded: 2023-03-18T22:09:04.102Z
Duration: 45 min
Description: W2/D3 Push | Strength

Adnan

Patricia

Took me about 30 min . Just the perfect amount of arms .

Nicole

Timothy McAuliffe

Branden

Warmup:
Rotator Cuff Warmup

Workout: 
1. Military Press 4 x 8
2. Dumbbell Front Raise 4 x 8
3. Seated Dumbbell Shoulder Press 4 x 8
4. Dumbbell Tricep Extension 4 x 8

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 hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Military Press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Holding a heavy dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows lowering the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Dumbbell Overhead Tricep Extensions

W2/D3 Push | Strength

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

Lauren

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 👌🏾

Emmanuel

W1/D2 Lower Body | Strength

Loved every minute of this wonderful workout🤛🏾

W1/D3 Pull | 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

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

W2/D3 Push | Strength

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