Name: Playbook - Warrior Fit - W2/D4 Arms/Core/Ruck
Uploaded: 2023-03-18T22:09:04.268Z
Duration: 45 min
Description: W2/D4 Arms/Core/Ruck

Arms/Core/Ruck

- Arnold Press 3 X 10
- EZ Bar Curls 3 X 10
- EZ Bar Skull Crushers 3 X 10
- Kneeling S. Arm DB press 3 X 10 each arm
- Zottman Curls 3 X 10
- DB Tricep Extension 3 X 10
- 7 Pull-ups, 30 second dead hang X 3
- 15 push-ups, 45 second plank X 3

- 3 mile Ruck March with 35 lbs

- Start with your palms inward/toward you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward/away at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- 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

- Arms extended above shoulders an EZ bar in hands
- Bend at the elbow lowering the bar towards your head, keep elbows pointed up
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- Start in a half kneeling position, holding a single dumbbell in the same hand as your knee that’s down
- Press the dumbbell from your shoulder to overhead
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

- 10 reps each arm

Kneeling S. Arm Dumbbell Shoulder Press K

- Holding a dumbbell in each hand with an underhand grip
- Curl the dumbbells up, engaging your biceps
- At the top rotate your wrists
- Lower the dumbbells with your palms facing the ground
- Focus on a slow controlled movement

Zottman Curls

- From a seated position, 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 Seated Overhead Tricep Extensions

- 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 you arms are fully extended

Pull-ups (+ 30 sec dead hang)

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups (+ 45 sec plank)

Ruck 3 miles (35lbs)

W2/D4 Arms/Core/Ruck

W2/D4 Arms/Core/Ruck

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