Name: Playbook - Warrior Fit - W5/D2 Pull | Hyper
Uploaded: 2023-03-18T22:09:04.319Z
Duration: 45 min
Description: W5/D2 Pull | Hyper

Cameron

Pull | Hyper

- Stair Master 10 min 

5 min EMOM 
- Row Machine 12 cals 

- Hang Cleans 3 X 10
- Lat Pulldowns 3 X 15
- T-Bar rows 3 X 12
- Cable Rope Face Pulls 4 X 12
- Alternating Dumbbell Curls 4 X 12 each arm
- Back Extensions 4 X 12
- EZ Bar Curls 4 X 12
- Hanging Leg Raises 3 X 15

- 1/2 mile Run on Treadmill (2-4 incline)

Stair Master

EMOM - Every Minute On the Minute

At the top of each min Row 12 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

- Start by holding the bar with a shoulder-width grip in front of your thighs
- Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull the bar up to chest height and catching it at the shoulders 
- Pause for a second, then lower the bar back to starting position
- Keep your core muscles braced throughout the movement

Barbell Hang Clean

- 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

- 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

- Grasp the handle in an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you
- Pull the handles towards you, elbows wide, keeping your upper arms parallel to the floor, so that the handles go either side of your face 
- Then return to the starting position, keeping the tension in the cable
- Keep your movements slow and controlled throughout the exercise

Cable Rope Face Pulls

- Holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps 
- Lower with a controlled motion

- 12 reps each arm

Alternating Dumbbell 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 bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slow and controlled

EZ Bar 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 K

Incline Treadmill Run 1/2 mile

W5/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

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/D2 Pull | Hyper

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