Name: Playbook - Hunter Hennings - W3/D2 TUESDAY PUSH STRENGTH
Uploaded: 2023-09-26T15:04:47.287Z
Duration: 60 min
Description: W3/D2 TUESDAY PUSH STRENGTH

Increase Strength and Endurance, and Build Muscle in your Chest and Triceps. This workout includes a Weighted Sprint Session, and an Optional Muay Thai/Boxing Session.
-Barbell Bench Press
-Landmine Press
-Skullcrusher
-Barbell Upright Row
-Barbell Hip Thrust
-Weighted Sprint
-Muay Thai/Boxing (Optional)

-Position the bench so the bar is directly above your eyes.
-Position the rack hooks so your elbows are slightly bent when you grip the bar.
-Lay on the bench with a slight arch in your lower back. Place your feet flat on the floor.
-Grip the bar 6-12 inches outside of shoulder width. Squeeze the bar as hard as you can.
-Pinch your shoulder blades together and squeeze your lats down and back.
-Push the bar straight up and out of the rack hooks without moving or relaxing your traps and lats. The bar will balance directly above your shoulder.
-Bend your elbows and maintain a tight and stable back. Guide the bar so it touches just below your pec. Pause the bar momentarily while maintaining tight and stable form.
-Push the bar back and up to the starting position.
-Repeat.

Barbell 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

-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

-Approach the barbell and position your mid-foot underneath the bar.
-Bend down and grip the bar at shoulder width.
-Stand straight up with the bar.
-Lift the bar straight up to to your clavicle. Your shoulders and elbows should be parallel to the ground.
-Slowly lower the weight back to the starting position in a controlled manner.
-Repeat.

Barbell Upright Row

-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

-Wear a ~20 Lbs Plate Carrier/Weighted Vest and a good pare of Issued Combat Boots or Running Shoes.
-Sprint at an 8-9 out of 10 effort.
-Focus on proper form. It will help you out in the future.
-You should be landing on the ball of your foot and driving your legs back with an upright posture.

Weight Sprint

-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.

W3/D2 TUESDAY PUSH STRENGTH

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