February 2, 2023


The nuts and bolts of the warrior training program, as well as the specific muscles each movement works are as follows:

  • 25 pull-ups (works the lats, biceps and deltoids – i.e., your shoulders)
  • 50 dead lifts at 135lbs (works the back, lower back, glutes, quads, hamstrings and forearms)

Perform by squatting from a standing position; lift the bar by driving your chest towards the ceiling and extending your hips and knees. To lower the bar: maintain your flat back position and allow your hips and knee to flex as you slowly lower the bar.

  • 50 pushups (works the chest, triceps and front deltoids)
  • 50 box jumps on a 24-inch box (works the quads, glutes and calves)
  • 50 floor wipers (works the core and shoulders)

Perform by laying flat on your back. Keep both legs together and raise them straight up. Then rotate your lower trunk from left to right, much like a windshield wiper.

  • 50 clean and press with a 36 lb. kettle bell (works the core, shoulders and triceps)

Perform by quickly and forcefully pulling a kettle bell from the floor to the front of the shoulders in one movement. It’s immediately followed by pressing the bell overhead.

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About The Author

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Dorian Brito brings over 15 years of fitness and rehabilitation experience to ‘LLERO. Dorian has a physical fitness pedigree that can compete with the best of them, holding a B.S. in Exercise Science from Ithaca College, an M.A. in Motor Learning & Control from Columbia University and currently in pursuit of his MPH from Emory University. Aside from the degrees this Exercise Physiologist has experience working with professional athletes as well as in orthopedic physical therapy clinics. But he hasn’t stopped their, aside from his clients and contributions to ‘LLERO Dorian has authored numerous other articles for outlets such as Men’s Health magazine.

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