Ultimate Training for Ultimate Warrior
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ULTIMATE TRAINING FOR ULTIMATE WARRIOR LOWER BODY Zercher squat 27 Back squat 28 Hack squat 28 Front squat 28 Bulgarian squat 29 Semi squat hold 29 One legged squat 30 Zercher lunge 31 Side lunge 31 Step-ups 32 Calf raise 32 Sitting claf raise 33 Squat calf raise 33 One legged butt raise 33 Two legged butt raise 34 Glute ham raise 34 Glute ham variation with chair 35 Bodyweight squat 79 UPPER BODY Hammer curls 36 Sandbag rows 36 Floor press 37 Sandbag chair dips 37 Hspu 38 Pushups 69 Elevated pushups 70 Between chair pushups 70 Dips 71 Pull ups 72 Chin ups 73 CORE Deadlift 39 Stiff legged deadlift 40 Deadlift walking 40 Deadlift turn around 41 Deadlift twist 42 Core twist 42 Lunge twist 43 Zercher good morning 43 Good morning 43 Sandbag sit-ups 44 Turkish get-ups 44 Weighted incline sit-ups 45 The wheel 45 Plank 46 One arm plank 46 V-ups 46 Chinnies 46 Knee hugs 47 Russian twist 47 Superman 47 TOTAL BODY Clean & press 48 Power clean throws 49 Sandbag shouldering 50 Shouldering and squatting 50 Squat push press 51 Overhead lunge 51 Overhead squat 52 High pull 52 Sandbag snatch and catch 53 Sandbag snatch 54 Dumbbell swing 55
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Transcript of Ultimate Training for Ultimate Warrior
ULTIMATE TRAINING FOR ULTIMATE WARRIOR
LOWER BODYZercher squat 27Back squat 28Hack squat 28Front squat 28Bulgarian squat 29Semi squat hold 29One legged squat 30Zercher lunge 31Side lunge 31Step-ups 32Calf raise 32Sitting claf raise 33Squat calf raise 33One legged butt raise 33Two legged butt raise 34Glute ham raise 34Glute ham variation with chair 35Bodyweight squat 79
UPPER BODYHammer curls 36Sandbag rows 36Floor press 37Sandbag chair dips 37Hspu 38Pushups 69Elevated pushups 70Between chair pushups 70Dips 71Pull ups 72Chin ups 73One arm pull ups 74Towel pull ups 74Monkey bars 74L pull ups 75Climbing 75
COREDeadlift 39Stiff legged deadlift 40Deadlift walking 40Deadlift turn around 41Deadlift twist 42Core twist 42Lunge twist 43Zercher good morning 43Good morning 43Sandbag sit-ups 44Turkish get-ups 44Weighted incline sit-ups 45The wheel 45Plank 46One arm plank 46V-ups 46Chinnies 46Knee hugs 47Russian twist 47Superman 47
TOTAL BODYClean & press 48Power clean throws 49Sandbag shouldering 50Shouldering and squatting 50Squat push press 51Overhead lunge 51Overhead squat 52High pull 52Sandbag snatch and catch 53Sandbag snatch 54Dumbbell swing 55
ULTIMATE TRAINING FOR ULTIMATE WARRIOR
PLYOMETRICS WITH MEDICINE BALLChest pass 58Overhand throw 58Slam 58Underhand jump throw 59Woodchopers 59
GPP (CONDITIONING)Burpees 87MB burpees 88Mountain climber 89Mountain jumpers 89Split jumps 89Grasshopper 90Lateral jumps 90SB hill sprints 96SB running 97SB bear hug 98Overhead walk 98Curl walk 99Farmer walk 100SB loading 100SB fence jumpin 101SB throw 103Side to side loading 103Bobbing and weaving 104Burpees shouldering 106Extreme burpee shouldering 107Sledgehammer 111Wheelbarrow 116Car pushing 121
SLED DRAGGINGSled sprinting 134Forward dragging 134Backward dragging 135Carioca dragging 135Ankle dragging 136Backward ankle dragging 136Bent over behind the knees 137 draggingLunge walking 137Back lunge walking 137
ANIMAL STYLE DRAGGINGBear crawl 138Alligator crawl 138Duck walk 139Crab walk 139Rope pulling 140Seated sled pull 140Lying sled pull 141Sled twist 141
RESTORATION MOVEMENTSBench press 145Sled curls 146Sled rowing 146Rear raise 146Front raise 146Pec deck 147Triceps extension 147
