Name: Playbook - Warrior Fit - W4/D2 Pull | Power
Uploaded: 2023-03-18T22:09:04.359Z
Duration: 45 min
Description: W4/D2 Pull | Power

Pull | Power

- Stair Master 10 min

- Lower Back Extensions 4 X 8
- Tuck Jumps 3 X 10
- Barbell Deadlift 12,10,8,6,6
- Barbell Rows 4 X 8 each
- Lat Pulldowns 4 X 6
- Straight Arm Pushdowns 4 X 8
- Preacher Curl 3 X 8
- Hammer Curls 3 X 8 each arm 
- Dumbbell Shrugs 3 X 8

- Stationary Bike 10 min

Stair Master

- 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

- Start by standing with your feet a little less than shoulder-width apart
- Drop down a little into a quarter squat then explode into the air
- Keep your back straight throughout, and tuck your knees up towards your chest as much as possible, before landing as softly as you can

Tuck Jumps

- Position your feet hip-width apart, angled slightly outward where you feel most comfortable
- Ensure your midfoot is under the bar without your shins touching the bar
- Grip the barbell shoulder-width apart in an overhand grip (knuckles facing forward)
- Move into position by bending your knees so that your shins nearly touch the bar
- Lower your glutes as much as possible to incorporate maximum leg drive
- Straighten your back by raising your chest, this will activate your lats
- Take a big breath in and brace your core (flex your abs and your glutes)
- Lock your elbows and arms in position
- Push your feet through the ground and lift the bar, as the bar passes your knees, drive your hips forward to stand up straight, and lockout your glutes
- Reverse the movement with control until the bar returns to the ground and you release tension

Barbell Deadlifts

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell Pendlay Rows

- 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

- Attach a wide grip handle to a cable stack and assume a standing position
- Grasp the handle with an overhand grip, at roughly shoulder width and lean forward slightly by hinging at the hips
- Keep the elbows only slightly flexed
- Pull/Push the bar to your thigh until the lats are fully contracted and then slowly lower under control

Straight Arm Pushdowns

- Grab the EZ bar with an underhand grip, and sit down on the preacher curl bench with your feet flat on the floor
- Your chin should remain tucked throughout the movement, arms should be long with a slight bend in your elbows
- While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows until the barbell or EZ bar is level with your shoulders
- Slowly straighten your elbows to lower the barbell to the starting position

EZ Bar Preacher Curls

- 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

- 8 reps each arm

Alternating Hammer Curls

- 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

W4/D2 Pull | Power

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