Name: Playbook - Forge Performance - W4/D1 Repeats!!!
Uploaded: 2022-09-12T14:40:18.333Z
Duration: 45 min
Description: W4/D1 Repeats!!!

10 x 400m repeats
Rest 2 min btw sets

V-ups
Butterfly sit-ups

DB Bench
Pushups

Run!

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Push-up

W4/D1 Repeats!!!

W1/D1 Short Fast Start

W1/D2 MOVE MOVE MOVE

W1/D3 Tempo Run

W1/D4 Easy Aerobic Run

W1/D5 Strength Focus 
Upper Body

W1/D6 Rest

W1/D7 Easy Aerobic Run

W2/D1 Short Distance Fast

W2/D2 Easy Aerobic Run

W2/D3 Long Tempo Run

W2/D4 Rest!!!

W2/D5 Easy 4mile run

W2/D6 Tempo Run

W2/D7 5k Time Trial

W3/D1 Fast Runs

W3/D2 Active Recovery

W3/D3 Push Hard

W3/D4 Easy Run

W3/D5 Rest Day

W3/D6 Run!

W3/D7 Rest

W4/D2 Active Recovery

W4/D3 5700 meters total

W4/D4 Easy 5mile run

W4/D5 Rest Day

W4/D6 10k Time Trial

W4/D7 Active Recovery

W5/D1 Quick

W5/D2 Easy 60min run

W4/D1 Repeats!!!

More workouts from Forge Performance