Name: Playbook - Warrior Fit - W5/D1 Push | Hyper
Uploaded: 2023-03-18T22:09:04.279Z
Duration: 45 min
Description: W5/D1 Push | Hyper

Push | Hyper

- 3/4 mile Run

4 min EMOM 
- 10 Dips 

- Bear Crawl 20 yards X 4 sets
- Dumbbell Seated Shoulder Press 4 X 12
- Dumbbell Bench Press 4 X 12
- Dumbbell Fly’s 4 X 12
- Incline Bench Press 4 X 12
- Underhand Bench Press 4 X 12
- Tricep Rope Extension 4 X 12

- Stair Master 10 min

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

Run 3/4 mile

EMOM - Every Minute On the Minute

At the top of each min complete 10 Dips

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

4 min EMOM

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep your core engaged and a neutral spine

Bear Crawls 20 yards

- Hold the dumbbells by your shoulders with your palms facing forwards, elbows out to the sides and bent at a 90 degrees 
- Extend through your elbows to press the dumbbells above your head
- Slowly lower the dumbbells to starting position.

Dumbbell Seated Shoulder Press

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Dumbbell Chest Press

- On a flat bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly’s

- Lie down on the incline bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your upper chest
- Explode back up to your starting position using your pectoral muscles

Incline Bench Press

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders, using an underhand grip
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Underhand Bench Press

- Attach a rope to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Pull the rope downward until the elbows are almost locked out 
- Bend the elbows lowering the weight under control back to the starting position
- Repeat for the desired number of repetitions

Tricep Rope Extensions

Stair Master

W5/D1 Push | 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.

W5/D1 Push | Hyper

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