Name: Playbook - Gritty Soldier - W7/D4 - Strength
Uploaded: 2024-01-20T14:25:57.058Z
Duration: 65 min
Description: W7/D4 - Strength

1. Warm-up "A"
2. Weight Lift
- Clean Pull
- Front Squat
- Lat Pull-down
- Low Cable Row
- Hammer Curl
- Pull-Up
- Cable Fly
- Decline Push-up MAX Outs
3. Cooldown "B"

- 100m Skip
- 400m Jog
- 50m Gallop
- 50m Skip w/ Arm Cross
- 50m Backward Run
- 50m Walking Lunges
- 50m Karaoke 
- 100m Skip

Skip

Slow, controlled, smooth. Focus on you planting and stride.

Similar to a skip, but kick out one leg as you go. Switch legs halfway through the prescribed distance.

Gallop

Skipping while simultaneously swinging out and crossing your arms.

Skip with Arm Cross

90 degree walking bends at the knee, focus on using the hamstrings to push up as you walk forward.

Walking Lunges

Stepping over the opposite foot while rotating your waist as you move sideways. Switch directions and lead with the other foot halfway through the prescribed distance.

Karaoke

Warm-up “A”

Step 1: Place the barbell on the floor with the desired weight on it.

Step 2: Stand next to the bar with your feet about shoulder width apart from each other.

Step 3: Bending at the knees and waist squat down and grab the bar just outside shoulder width apart.

Step 4: Using your legs to lift the weight stand straight up, try to keep the bar close to your body as you do.

Step 5: As you reach the top of standing up you are going to shrug your shoulders up, pop your hips forward, and raise up on your calves (your heels may leave the ground).

Step 6: Bend at the knees again and lower the weight back down to the floor.

Clean pull

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- 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 pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable low row

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

Dumbbell hammer curl

- 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-up

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

30 seconds of each:

- Cobra Stretch
- Downward Dog
- Seated Torso Stretch
- Seated Quad Stretch
- Seated Groin Stretch
- Seated Hamstring Stretch

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

- From a seated position, bend one leg at 90 degrees, placing the foot over the opposite leg.
- Twist the torso the opposite direction, assuring the stretch with the opposite hand to pull.

Seated torso stretch (left)

Seated torso stretch (right)

- Starting by kneeling on the ground on both knees.
- Slowly lean backwards to feel the stretch in the quads.
- Reach for the back of the feet if able.

Seated quad stretch

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- With one leg fully extended and one bend inward at a 90 degree angle for stability.
- Reach toward the foot of the extended leg for stretch.

Seated hamstring stretch (left)

Seated hamstring stretch (right)

Cool-down “B”

W7/D4 - Strength

Great first runs, never was a big runner. Trying to change that with GS help! One of my fitness goals forsure

Jake

Travis

Christopher

W1/D1 - BASELINE: 2 Mile Run (for time)

Is the TGU each or total? Same with lunges. I did each but i wasnt sure, i have always found TGU great but very time consuming

Jalen

W1/D2 - Strength & Power

Kris

This kicked my as I maintained 12-13.5 on each 100m 
I didn’t time 200m but just made I was putting I. The same amount of effort

Maxwell

W1/D3 - 100m/200m Sprints

Awesome workout. Stretch afterwards feels great.

Richard

Chris

W1/D4 - Strength

1:18. A little slower than my 1:10 split in Air Assault 4 years ago, but definitely workable.

Didn’t make the timeline but holy cow this one nearly did me in. Great workout though.

W1/D5 - ** Ruck March Assessment (6-miles)

Definitely tough but that’s how we build ourselves up.

Forgot to set the timer for the 3 mile but made it in good time. The rest definitely is a smoker. Get through the smoke to get better!🤙

W1/D6 - Conditioning

35:12. Humbling but motivating. This is the beginning.

Parker

Tough. Ran 4 miles in 39:40 at a decent pace.

W2/D1 - 4 Mile Run @ 80%

This work out was tough, but you got to pay the man. And pay I did!

W2/D2 - Strength & Power

W2/D3 - 100m/200m Sprints

W2/D4 - Strength

1:38.36 for 8 miles. Not bad. Hit 6 miles at 1:13. 5 minutes better than my previous 6 miler.

Workouts are killer, however had on a 50lbs ruck and feel great

W2/D5 - Ruck March (8-miles)

W2/D6 - Conditioning

Definitely challenging but pushed through.

W3/D1 - 5 Mile Run @ 80%

Challenging but head up and pushed through

W3/D2 - Strength & Power

W3/D3 - 100m/200m/400m Sprints

W3/D4 - Strength

W3/D5 - Ruck March (10-miles)

W3/D6 - Conditioning

It said 85% in the title and 80% in the description. Still a good run.

W7/D4 - Strength

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