Name: Playbook - Warrior Fit - W4/D1 Pull | Strength
Uploaded: 2023-03-18T22:09:04.206Z
Duration: 45 min
Description: W4/D1 Pull | Strength

added 2 pull ups, slow and steady 💪🏻

Emmanuel

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 🥴

Patricia

Warmup:
Upper Body Warmup

Workout:
1. Pull-Ups 4 x Max. Perform four sets of your MAX effort. 
2. Barbell Row 6 x 4 (Heavier here. Since you are only performing four reps, the key is it load the bar with a weight that you can do for slightly more than four reps. Since you are performing six sets, it's okay for the last 1-2 sets to be somewhat of a struggle. If your form starts to slack, take longer than the 120 seconds and get those reps in. Never perform a movement with a failing form)
3. Cable Row 6 x 4
4. Lat Pulldown 6 x 4

Incline Treadmill or Stair Master 15 min

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 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

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Rows A

- 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

W4/D1 Pull | Strength

I have to say, in all honesty I am a fan with 45min of this workout. Thanks buddy

Adnan

Great way to get started after a break. Thank you austen❣️🫡

Pranav

Good! First workout at the gym in years and it feels good to be strengthening core muscles again!

Christian

W1/D1 Push | Strength

I am hyped already, love this one too 👌🏾

W1/D2 Lower Body | Strength

Loved every minute of this wonderful workout🤛🏾

I think I could have went but heavier on the bent over rows , next time around. Good workout 👌🏼

W1/D3 Pull | Strength

It was good! Let’s were to hello to do the lunges with weight but killer mid week set

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

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

Nicole

W2/D3 Push | Strength

Timothy McAuliffe

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

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

W4/D1 Pull | Strength

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