Name: Playbook - Warrior Fit - Monday June 19 - Push/Pull
Uploaded: 2023-06-18T23:02:21.829Z
Duration: 60 min
Description: Monday June 19 - Push/Pull

Let's repeat this workout from two weeks ago! Pushing and pulling!

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

This should be a warmup jog to slightly increase the heart rate before going into calisthenics.

When you begin jogging, slowly and gradually increase your speed as you get more comfortable. It's better to start slowly and gradually build up your endurance than to push yourself too hard and risk injury.

Slow 1 Mi. Jog

120 pushups here we come! 2 minute rest between.

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups

Stick to the rest periods! If you start to fail reps, use a band. Let's push through and go through the full set/rep scheme.

- 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

As fast as you can! Let's build that anaerobic capacity. Should be close to Max Heart rate zone for around 12 minutes.
Choose to run on a treadmill or outdoors. I choose outdoors pretty much every time.

Start slow and focus on your form.

When you begin jogging, slowly and gradually increase your speed as you get more comfortable. It's better to start slowly and gradually build up your endurance than to push yourself too hard and risk injury.

Run 2 Mi.

Static stretching is great after a workout. I always recommend static stretching after and dynamic stretching/warmup before.

- While standing, balance on the opposite leg
- Grab your opposite ankle, and bend your leg to bring your ankle up to your glute.
- Point your knee downward to stretch the quad.

Standing Quad Stretch (Each Leg)

- Place your feet shoulder-wide apart.
- Slowly bend and bring your chest closer to your knees.
- Touch or grab your toe and stretch your hamstrings.

Monday June 19 - Push/Pull

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