Name: Playbook - Warrior Fit - W3/D2 Pull | Hyper
Uploaded: 2023-03-18T22:09:04.198Z
Duration: 45 min
Description: W3/D2 Pull | Hyper

Pull | Hyper

- 10 Min Stair Master

5 min EMOM 
- Row Machine 10 cals 

- Lat Pulldowns 3 X 15
- Upright Rows 4 X 12
- Dumbbell Incline Reverse Fly’s 4 X 12
- Dumbbell Shrugs 4 X 12
- Spider Curls 4 X 12
- Back Extensions 4 X 12
- Hammer Curls 4 X 12 each arm
- Hanging Leg Raises 3 X 15

- 1/2 mile Run

Stair Master

EMOM - Every Minute On the Minute

At the top of each min complete Row 10 kcal

- 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

5 min EMOM

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldowns

- 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

- Support your chest on an incline bench
- 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

Dumbbell Incline Reverse Fly’s

- Holding a dumbbell in each hand, arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Release and repeat

Dumbbell Shrugs

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell Spider Curls

- 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 palms facing the center of your body
- Keeping elbows close to your body
- Alternately curl each dumbbell toward your shoulders, engaging your biceps
- Pause at the top then lower under control

Alternating Hammer Curls

- 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

Hanging Leg Raises

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

Run 1/2 mile

W3/D2 Pull | Hyper

Killer workout, my first one so obviously kicked my butt!

John

Kicked my ass. I had to change a movement or two due to equipment but this was a good place to gauge my level of fitness. Great workout. Crazy sweat.

Phillip

Saul V

W1/D1 Push | Hyper

Have alternative to some stuff, don't have a back extension or rowing machine, just ran on treadmill for that.

Noah

Great workout. Really love the blend of functional training and bodybuilding style training. Really gets the heart rate going.

Nicole

W1/D2 Pull | Hyper

Great workout. My legs are smoked and my shirt is completely sweat through.

1 leg press will humble the hell out of you real quick.

Zach

Cameron

W1/D3 Legs | Hyper

Another great workout. I really enjoy this style of training. Especially being active duty military this fits right into my lifestyle

W2/D1 Push | Power

Another fantastic workout. Every workout gets your heart rate going and makes you sweat.

W3/D2 Pull | Hyper

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