Name: Playbook - Warrior Fit - W3/D2 Pull | Hyper
Uploaded: 2023-03-18T22:09:04.320Z
Duration: 45 min
Description: W3/D2 Pull | Hyper

Pull | Hyper 

- 3/4 mile Run

- Row Machine 100 calories 
- Pull-ups 3 sets to failure
- Hang Cleans 4 X 12
- Bent Rows 4 X 12
- Upright Rows 4 X 12
- Farmers Carry 4 X 60 sec 

Superset
- Back Extension 4 X 12 
- Dumbbell Curls 4 X 12

- Reverse Fly’s 4 X 12
- Hanging Leg Raises 3 X 15

- 3/4 mile Run

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run 3/4 mile

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rowing Machine

- 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

- Start by holding the bar with a shoulder-width grip in front of your thighs
- Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull the bar up to chest height and catching it at the shoulders 
- Pause for a second, then lower the bar back to starting position
- Keep your core muscles braced throughout the movement

Barbell Hang Clean

- 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 a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Rows

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward for time or distance

Dumbbell Farmers Carry

- Back Extension 4 X 12 
- Dumbbell Curls 4 X 12

- Lie or stand face down on a hyperextension bench, with your feet locked on the foot brace
- Your body will be at a 45 degree angle 
- Cross your arms over your chest
- Lower your upper body down slowly by bending at the waist
- Slowly return your body to the up position where your entire body is straight in line

Back Extensions

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell Curls

Superset

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Dumbbell Fly’s

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

W3/D2 Pull | Hyper

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