Name: Playbook - Matthew Noszka - Power PUMP
Uploaded: 2021-07-05T13:18:00.811Z
Duration: 45 min
Description: Power PUMP

Power Pump Workout:
- Hammer Curls
- Battle Ropes
- Sledgehammer 
- Tire Flips
- Sled Push & Pull

- Shoulders back and down
- Feet close together
- Rotate right arm then left arm then both

Hammer Curls

- Stand tall, with the rope in each hand by your sides.
- To find the correct starting distance, the rope should be vertical down your side.
- When at the correct distance, bring your hands in front of you, at hip height and get into an athletic position - soft knees, hips back, and tall chest.
- Maintain this position as you make small waves with both hands simultaneously through the rope, trying to always keep a wave between you and the anchor point."

Two Arm Battle Rope Waves

- Load your pushing sled with the desired weight. 
- Take an athletic posture, stay low, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible forward. 
- As you move forwards make sure your core is engaged and that you’re driving through your forefoot with each step and keeping your feet around hip-width apart. 
- Keep butt as low as possible on the return

Sled Push & Pull

- You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer. 
- If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head. 
- As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire. 
- Repeat on the other side.

Sledgehammer Swings

- Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
- To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
- As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Each set is down and back. 

** if you do not have a tire, do deadlifts or squats

Power PUMP

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