Name: Playbook - Christopher Kellum - W1/D2 Chest Day & Sprints
Uploaded: 2023-10-09T17:08:30.563Z
Duration: 45 min
Description: W1/D2 Chest Day & Sprints

Very strenuous but that’s definitely needed for improvement

Donovan

Day 2 Hybrid Warrior (60-minute Chest Builder)

Benefits:
* Full Chest Development: The workout targets all major areas of the chest, including upper, middle, and lower pectoral muscles, leading to a well-rounded chest development.
* Upper Body Strength: By incorporating compound movements like bench press and push-ups, the workout enhances overall upper body strength.
* Triceps and Core Engagement: The exercises such as skull crushers, triceps pushdowns, and core workouts help build triceps strength and develop a strong core.
* Plyometric Power: Plyo push-ups improve explosive power, aiding in combat-related movements and athleticism.
* Balanced Muscle Development: The variety of exercises ensures balanced muscle development, helping prevent muscle imbalances and injuries.
Always maintain proper form, listen to your body, and adjust the intensity as needed for your fitness level. As with any exercise program, it's essential to consult a healthcare provider before starting, especially if you have any pre-existing health conditions or concerns. Enjoy this challenging and rewarding chest workout to improve your combat effectiveness and overall fitness!

Beginner: Do each circuit for 2 Rounds
Intermediate: Do each circuit for 3 rounds
Advanced: Follow the recommended 4 rounds (too easy, add a 5th)

Warm-Up (10 minutes):

Pass Throughs (PVC pipe) - 20 reps
Figure 8 (PVC Pipe) - 20 reps
Plyo Push-ups - 2 sets, 5-8 reps
Machine Flys (light weight) - 2 sets, 20 reps
Arm Circles - 10 reps forward, 10 reps backward
Across-the-Body Arm Swings - 20 reps
Chest Openers - 10 reps
Benefits of Warm-Up:

Improved Shoulder Mobility: The arm circles and pass throughs promote shoulder mobility, enhancing your range of motion during chest exercises.
Dynamic Stretching: The figure 8 and across-the-body arm swings are dynamic stretches that activate the chest and upper body muscles while increasing blood flow.
Explosive Power: Plyo push-ups are an excellent way to develop explosive power in your chest muscles, crucial for quick and powerful movements during combat or sports.
Prevention of Muscle Injury: The warm-up readies your chest muscles and supporting structures for the more intense exercises, reducing the risk of strains or injuries.
Increased Blood Flow: Engaging in a warm-up increases blood flow to the chest area, delivering oxygen and nutrients to the muscles, optimizing performance.
Mental Preparation: The warm-up prepares your mind for the upcoming workout, allowing you to focus on form and execution during the chest-building exercises.
Remember to perform each warm-up exercise with control and proper form. The warm-up is essential to prime your body for the challenging chest-building exercises ahead, promoting safe and effective training. Enjoy the workout and the benefits of a well-prepared warm-up for a successful Day 2 of your Hybrid Warrior routine!

Pass Throughs (PVC pipe)

Figure 8 (PVC Pipe)

Plyometric push-ups

Machine Flys (light weight) or Bands

Arm circles

Across-the-body arm swings

Hold the stretch for 20-30 seconds per side*

Chest openers

Warm up

Right off the bat we are going to crush the chest with this barbell or dumbbell bench press.  this is a superset and all the workouts in this program will most likely be a superset which Put simply, a superset is performing a set of two different exercises back-to-back with minimal rest in between.  At the ends rest minimum 60 seconds and max 75 seconds. If you need longer rest you are lifting too heavy.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

10-12 reps

Barbell bench press

The goal is to do 1/3 your max reps from your previous HRP test on you most recent ACFT. So for instance if you did 30 reps in 2 minutes, I want you to shoot for 10 HRP each round.
- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Circuit 1

This next circuit is going to be just as challenging as we are doing a superset for the chest with increased difficulty with the incline bench press and the bands for the pushups. Put simply, a superset is performing a set of two different exercises back-to-back with minimal rest in between.  At the ends rest minimum 60 seconds and max 75 seconds. If you need longer rest you are lifting too heavy.

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows
10-12 reps

Incline bench press (barbell)

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

Circuit 2

This next circuit has a huge emphasis on triceps and then flys to help open up and stretch the chest. This is another superset or triple set. Put simply, a tripleset is performing a set of three different exercises back-to-back with minimal rest in between.  At the ends rest minimum 45 seconds and max 60 seconds. If you need longer rest you are lifting too heavy.

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

Dumbbell chest fly (flat)

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown or dips

Circuit 3

You made it to the final circuit for the chest workout, give it your all and max out your effort! Another superset rest 45-60 seconds and repeat.

Step 1: Get down into a plank position so that your toes are touching the ground as well as your forearms and the palms of your hands.
Step 2: Keep your body in a straight line.
Step 3: Using the palms of your hands push yourself upwards and lock your arms out.
Step 4: Lower yourself back down onto forearms. This completes one repetition.

sphinx pushups

- Keep your arms extended and focus on the back of your shoulders

Use cables or bands*

Cable reverse flies

Circuit 4

This is a core circuit, I would shoot for 2-4 rounds for this depending on how your feel. If 4 rounds is too easy drop down to 15 second breaks after each round.

- 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

15 reps per side* 
- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Oblique crunches

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

The goal with this plank is to hit a max time*
- Start in a plank position 
- Make sure to follow the ACFT Standard 
Starting position
On the command “GET READY” hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down, no more than the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms flat on the ground forming a triangle; hips should be bent with one or both knees resting on the ground.

To maintain proper plank position, the head, shoulders, back, hips, and legs must remain in a straight-line position from head to heels throughout the event. Feet, forearms, and fists/palms must remain in contact with the floor throughout the event.

As long as the hands remain in contact with the ground, Soldiers may change hand position from the fist-pinky side down to palms down during the plank.

The Plank event is terminated if the Soldier touches the ground with any part of the body other than the feet, forearms or fists/palms, raises a foot or hand off the floor, or fails to maintain a straight-line position from head to heels.

Elbow plank

Core Circuit

This can be done later or right after the workout
Rest the amount of time it took to complete your first mile
Example it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets.


Warm up 
1 set Jog 400 Meters ( All branches)


Plan #1 (Army, Navy, Air force, Space Force)

Working sets

Beginner & intermediate 
Run ¼  mile as fast as you can 
Rest the amount of time it took to run that ¼  mile
Run ¼  mile as fast as you can (Goal is to beat your first ¼ mile time)
Repeat this 4 times to hit one total mile


1 mile + 400 meter warm up & 400 meter cool down


Plan #2  Advanced
Run 1 mile as fast as you can 
Rest the amount of time it took to run that 1 mile
Run 1 mile as fast as you can (Goal is to beat your first mile time)
Rest amount of time it took to complete mile 2
2 total miles + 400 meter warm up & 400 meter cool down


Plan #3 Marines


Run 1 mile as fast as you can 
Rest the amount of time it took to run that 1 mile
Run 1 mile as fast as you can (Goal is to beat your first mile time)
Rest amount of time it took to complete mile 2
Run 1 mile as fast as you can ( Goal is to hit your fastest mile)


3 total miles + 400 meter warm up & 400 meter cool down


Cool down 
1 set Jog 400 meters 


Example:
Chris ran one mile in 7 minutes and 11 seconds
Chris rested for 7 minutes and 11 seconds
Chris ran his second mile and got a time of 7 minutes and 4 seconds

Running

W1/D2 Chest Day & Sprints

Ralph

W1/D5 Arm Day

W1/D4 Shoulder Domination

W1/D3 Back Day

Amazing workout but I’m alittle out of shape.

Aaron

The barbell squat and kb swings in first circuit, can you add how many reps to complete per round?

W1/D2 Chest Day & Sprints

Community

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