Name: Playbook - Warrior Fit - W4/D2 Pull | Power
Uploaded: 2023-03-18T22:09:04.246Z
Duration: 45 min
Description: W4/D2 Pull | Power

Pull | Power

- Stair Master 15 min

- Back Extensions 4 X 8
- Dumbbell S. Leg Deadlift 3 X 6 each leg
- Dumbbell Suitcase Deadlift 12,10,8,6,6
- T-bar Rows 4 X 8 
- Lat Pulldowns 4 X 6
- 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

- Hold a dumbbell in front of your thigh, palm facing inwards
- Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbell towards the floor
- Pause, then drive your hips forward and use your glutes/hamstrings to power back to upright position
- Complete desired reps then repeat on the opposite side

- 6 reps each leg

Dumbbell S. Leg Deadlifts

- Stand with your feet hip-width apart and your knees slightly bent, holding a set of dumbbells at your sides
- Push your hips back and down until the dumbbells are at mid-shin level, keeping your chest raised and the weights close to your body
- Extend your legs to return to starting position

Dumbbell Suitcase Deadlift

- Stand astride the bar and bend at the hips to grab the bar
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar 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

- 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

Dumbbell Shrugs

Stationary Bike

W4/D2 Pull | Power

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.

W4/D2 Pull | Power

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