Name: Playbook - Gritty Soldier - 💪 Arms & Core for Strength and Endurance
Uploaded: 2026-05-26T19:54:11.368Z
Duration: 60 min
Description: 💪 Arms & Core for Strength and Endurance

Jacob

Martin

Heavy on the core today, with some arm work to keep you motivated. 👍 😉

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

Core Superset

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Kettlebell Curl

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans (with a pull)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

💪 Arms & Core for Strength and Endurance

MILITARY ATHLETE-BASIC ~ Upper Body Strength & Sprints

MILITARY ATHLETE-INT ~ Upper Body Strength Under Fatigue

Atarva

The only comments I have are about the app. Your workouts are well programmed. The app really is clunky to navigate and the metrics to record are not always appropriate for the set/exercise. Navigating through supersets is problematic especially when your hands are shaking and you are winded

Scott Loughan

HYBRID WARRIOR I ~ Back & Biceps Strength

HYBRID WARRIOR II ~ Upper Power & Speed

MILITARY BUILD ~ Chest Day for Strength & Mass

BODYWEIGHT WARRIOR ~ Barrel Chested WOD

MILITARY PREPARATION ~ Upper Body Strength

David

💪 Chest & Tris Bro-Split Strength

Garrison

Ran out of time (father of a 7 month old lol) but as usual… a fantastic routine that’s GS!

💪 Arms & Core for Strength and Endurance

Community

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