Name: Playbook - Brittany Hoskins - Run 2 + Upper Body (WEEK 5)
Uploaded: 2024-05-16T16:25:35.113Z
Duration: 58 min
Description: Run 2 + Upper Body (WEEK 5)

Mile intervals (3 miles total) 1/2 slow jog warmup. Run 1 mile at 70% effort, don’t worry about heart rate it will be higher if you’re pushing yourself. Rest 3-5 minutes or whatever it takes to get your heart rate back down below 140

**add weight each set**

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

**20 total, 10 per arm**

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Behind the head pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Circuit

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers (can do on a bench)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

** could not find a vid of me doing these😭** 
- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

Run 2 + Upper Body (WEEK 5)

Lower Body (WEEK1)

Run 1 (WEEK1)

Steps + Abs (WEEK1)

Run 2 + Upper Body (WEEK1)

Full Body (WEEK1)

Run 3 (WEEK1)

Rest (WEEK1)

Lower Body (WEEK 2)

Run 1 (WEEK 2)

Steps + Abs (WEEK 2)

Run 2 + Upper Body (WEEK 2)

Full Body (WEEK 2)

Run 3 (WEEK 2)

Rest (WEEK 2)

Lower Body (WEEK 3)

Run 1 (WEEK 3)

Steps + Abs (WEEK 3)

Run 2 + Upper Body (WEEK 3)

Full Body (WEEK 3)

Run 3 (WEEK 3)

Rest (WEEK 3)

Lower Body (WEEK 4)

Run 1 (WEEK 4)

Steps + Abs (WEEK 4)

Run 2 + Upper Body (WEEK 4)

Full Body (WEEK 4)

Run 3 (WEEK 4)

Rest (WEEK 4)

Lower Body (WEEK 5)

Run 1 (WEEK 5)

Steps + Abs (WEEK 5)

Full Body (WEEK 5)

Run 3 (WEEK 5)

Rest (WEEK 5)

Lower Body (WEEK 6)

Run 1 (WEEK 6)

Steps + Abs (WEEK 6)

Run 2 + Upper Body (WEEK 6)

Full Body (WEEK 6)

Run 3 (WEEK 6)

Rest (WEEK 6)

Run 2 + Upper Body (WEEK 5)

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