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Begin by standing in between the dip handles facing in. Grip the
handles with your palms in and straighten your arms to lift your
feet off the ground. Pull your feet up behind you by bending your
knees. Your head, arms, hips, and knees should be in a straight
line. Lower yourself down by bending your elbows. Ideally, your
shoulders will be parallel with your elbows at the bottom of the
rep. Push yourself back to the starting position. A slight forward
lean during the dip will recruit more chest muscles than staying
vertical. To modify, start the dip facing out and place your toes on
the plyo box to let your legs assist the dip.
Place one hand on each push up grip and extend your feet out
behind you. Your shoulders should be directly over your wrists
with your elbows straight. Keeping your body rigid, lower yourself
down towards your hands. Ideally, your chest should go down
to be even with your hands. Push yourself back to the starting
position. To modify, place your knees on the ground and perform
the pushup.
Begin by placing your hands on the plyo box about shoulder width
apart with your arms straight. Extend your feet out behind you.
Lower your body toward the box, while keeping your body rigid.
Ideally, your chest will touch the plyo box at the bottom of the rep.
Push yourself back to the starting position. To modify, raise and
lower to the plyo box to target different areas of the muscle group.
Begin on your hands and knees with the plyo box behind you.
Extend your feet back, one at a time, and place them on the plyo
box while keeping your hands planted and your arms straight.
Keeping your body rigid, lower your chest towards the floor.
Ideally, your chest will touch the ground at the bottom of the rep.
Push yourself back to the starting position. To modify, raise or
lower the plyo box to target different areas of the muscle group.
Begin by sitting on the floor between the dip handles. Reach your
arms up and grab the handles with your palms facing in. Extend
your feet out and make your body rigid. Pull your body up towards
the handles while keeping your feet in place. Ideally, your chest
will be even with your hands at the top of the rep. Lower yourself
back to the starting position. To modify, bend your knees to pull
your feet closer to your torso and keep your knees bent during the
rep.
Begin standing facing the Plyo box with your feet planted about
shoulder width apart. Bend your knees and jump up on the box.
Land with your knees bent with both feet landing at the same
time. Step back and down one foot at a time or jump both feet
back to the floor to the starting position. Tip: Cushion your landing
by absorbing the force by bending your knees. The less noise your
landing makes, the less impact on your joints.
STAMINA
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X
WARRIOR WORKOUT GUIDE
DIPS
TRICEPS, SHOULDERS, CHEST AND BACK
PUSH-UP
TRICEPS, SHOULDERS, CHEST AND ABS
INCLINE PUSH-UP
TRICEPS, SHOULDERS, CHEST AND ABS
DECLINE PUSH-UP
TRICEPS, SHOULDERS, CHEST AND ABS
MODIFIED ROWS
BICEPS AND BACK
BOX JUMPS
LEGS and CARDIO
