Name: Playbook - Hunter Hennings - W1/D5 FRIDAY PUSH HYPERTROPHY
Uploaded: 2023-09-26T15:04:47.256Z
Duration: 60 min
Description: W1/D5 FRIDAY PUSH HYPERTROPHY

Chase

Increase Endurance and Build Muscle in your Chest and Triceps. This workout includes a Box Jump + Burpee + Kettlebell Swing Superset for Conditioning and an Optional Muay Thai/Boxing Session.
-Incline Barbell Bench Press
-Landmine Press
-Push-Up
-Skullcrusher
-Lateral Raise
-Barbell Hip Thrust
-Box Jump + Burpee + Kettlebell Swing Superset
-Optional Muay Thai/Boxing Session

-Position the bench at a 45 degrees incline. Move the bench so the bar is directly above your eyes. Position the rack hooks so your arms are slightly bent when gripping the bar.
-Sit back on the bench. Drive your should blades down and back into the bench by protracting your scapula, and contracting your lats.
-Grip the bar 6 inches wider than shoulder width.
-Press the bar straight up and out of the rack hooks without loosing tightness and stability in your back.
-Move the bar above your chest (it should settle directly above your clavicle).
-Slowly lower the bar down to your mid-chest, and touch the bar to your mid-pec.
-Pause momentarily.
-Drive the bar straight up and back to the start position.
-Repeat.

Barbell Incline Bench Press

- Start in a standing position leaning into the barbell.
- Rack the barbell in with your hand tight in your shoulder. Keep your elbow close to your body. 
- Press the end of the barbell up, keeping your elbow tight.
- Lower the bar in a slow and controlled manner back to the starting position.
- Repeat.
- Perform on both sides.

Unilateral Landmine Press

-Bend over and set your hands 6 inches outside shoulder width. Kick your legs back behind you, and position your feet so they are as close together as possible.
-Contract your lats, upper back, and abs, for a stable starting position. Your back should be neutral.
-Lower your body straight down until your chest touches the ground.
-Pause momentarily.
-Push the Earth away from you until you reach the starting position.
-Repeat.

Push-Up

-Position a flat bench away from the rack. Set the bar on the ground in front of the bench.
-Grip the bar slightly wider than shoulder width with a double overhand grip. Pick it up, and rest it on your chest. Sit on the bench, fall back, and lay flat on the bench with your head hanging slightly over the top.
-Press the bar to the start position of a bench press.
-Shift the bar back and behind your head in an arc. The bar will end up behind your head.
-Pause momentarily.
-Lift the weight up, taking the same arc back to the starting position.
-Repeat.

Skullcrusher

-Grip the dumbbells with your thumb and index finger against the front of the dumbbell.
-Stand straight up with a neutral back, and your arms straight down by your side.
-Raise your arms at an arc until they are parallel with the ground, with a slight bend in your elbows.
-Once you reach the top position, slowly return your arms back down to your sides in the same arc you originally used.
-Repeat.

Dumbbell Lateral Raise

-Set up a bench or a soft plyo box (roughly shin height) against a wall or a heavy and sturdy object.
-Set the barbell along side the bench. I HIGHLY recommend using a bar pad or yoga mat around the bar (once the bar is loaded it could hurt and bruise your pelvis).
-Sit down between the bar and the bench, with your mid-back against the bench.
-Pull the bar over your legs, and into your hip crease. Then bend your knees and plant your feet at shoulder width.
-Grip the bar wherever it is most comfortable.
-Drive the bar straight up by contracting your glutes.
-Lift until your body is parallel with the ground and your knee creates a 45 degree angle.
-Pause momentarily.
-Slowly return the bar back to the starting position in a controlled manner.
-Repeat.

Barbell Hip Thrust

- Complete 20 Knee-high Box Jumps
-Move Straight into 60 Seconds of Burpees
-Grab a Kettlebell of manageable weight and perform KB Swings for 60 Seconds.
-Rest.
-Repeat.

- Find a box roughly knee height.
- Stand a few inches in front of the box.
- Press hips back, lower down and jump on top of the box.
- Land softly on the box.
- Complete the movement by standing up tall before stepping down with one foot at a time.
- Repeat.

Box Jump

-Stand shoulder width apart.
-Place your hands on the floor in front of you.
-Hop back into a Push-Up position.
-Perform a Push-Up
-Hop forward placing your feet on the floor.
-Stand upright.
-Repeat.

Burpee

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Box Jump + Burpee + Kettlebell Swing Circuit

-If you have access to a Muay Thai/Boxing Gym or even a heavy bag and a sparring partner this is a great way to get in extra cardio, learn how to fight/increase your fighting ability, and improve your discipline and confidence.
-Practice good technique. Avoid teaching yourself bad fighting habits. And have a good time.
-Don’t forget to laugh at yourself and shake it off if you mess something up.

Muay Thai/Boxing (Optional)

W1/D5 FRIDAY PUSH HYPERTROPHY

W1/D1 MONDAY PULL STRENGTH

W1/D2 TUESDAY PUSH STRENGTH

W1/D3 WEDNESDAY LEG STRENGTH

W1/D4 THURSDAY PULL HYPERTROPHY

W2/D1 MONDAY PULL STRENGTH

W2/D2 TUESDAY PUSH STRENGTH

W2/D3 WEDNESDAY LEG STRENGTH

W2/D4 THURSDAY PULL HYPERTROPHY

W2/D5 FRIDAY PUSH HYPERTROPHY

W3/D1 MONDAY PULL STRENGTH

W3/D2 TUESDAY PUSH STRENGTH

W3/D3 WEDNESDAY LEG STRENGTH

W3/D4 THURSDAY PULL HYPERTROPHY

W3/D5 FRIDAY PUSH HYPERTROPHY

W4/D1 MONDAY PULL STRENGTH

W4/D2 TUESDAY PUSH STRENGTH

W4/D3 WEDNESDAY LEG STRENGTH

W4/D4 THURSDAY PULL HYPERTROPHY

W4/D5 FRIDAY PUSH HYPERTROPHY

W5/D1 MONDAY PULL STRENGTH

W5/D2 TUESDAY PUSH STRENGTH

W5/D3 WEDNESDAY LEG STRENGTH

W5/D4 THURSDAY PULL HYPERTROPHY

W5/D5 FRIDAY PUSH HYPERTROPHY

W6/D1 MONDAY PULL STRENGTH

W6/D2 TUESDAY PUSH STRENGTH

W6/D3 WEDNESDAY LEG STRENGTH

W6/D4 THURSDAY PULL HYPERTROPHY

W6/D5 FRIDAY PUSH HYPERTROPHY

W7/D1 MONDAY PULL STRENGTH

W7/D2 TUESDAY PUSH STRENGTH

W7/D3 WEDNESDAY LEG STRENGTH

W7/D4 THURSDAY PULL HYPERTROPHY

W7/D5 FRIDAY PUSH HYPERTROPHY

W8/D1 MONDAY PULL STRENGTH (DELOAD)

W8/D2 TUESDAY PUSH STRENGTH (DELOAD)

W8/D3 WEDNESDAY LEG STRENGTH (DELOAD)

W8/D4 THURSDAY PULL HYPERTROPHY (DELOAD)

W8/D5 FRIDAY SQUAT/BENCH/DEADLIFT/PULL-UP/3 MILE TEST

W1/D5 FRIDAY PUSH HYPERTROPHY

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