Name: Playbook - Frankie Dades - Easy Run + Push Day
Uploaded: 2023-01-16T20:27:10.568Z
Duration: 45 min
Description: Easy Run + Push Day

Run 
Beginner - 45 min easy run
Advanced - 7 mile easy run
(RPE 4-6 See insights)

Running

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- 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

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top
- 1 second squeeze at top

Plate loaded Decline chest press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

Dumbbell seated overhead tricep extension

- Lean slightly forward placing more tension on your chest

Dips

Neutral grip
Wide grip
Reverse grip

Do 10 of each and that’s one set.

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

Cable EZ-bar tricep extension(outer grip)

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

Curl bar push down complex

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

- Lay on your back
- Place Medicine Ball between feet 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises w Med Ball

Core Circuit

Easy Run + Push Day

Great lift! But super long, not super conducive for a normal working parent who doesn't have 2.5 hours to workout.

Easy Run + Push Day

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