Name: Playbook - Frankie Dades - Easy Run + Push Day
Uploaded: 2023-01-16T20:27:10.592Z
Duration: 45 min
Description: Easy Run + Push Day

6 mile Easy Run

Dumbbell Flat Bench
Fly/Push Ups
Chest Press Machine
Rope Pull Down
Overhead DB Press
Dips
Core

Run 
Beginner - 40 min easy run
Advanced - 6 mile easy run
(RPE 4-6 See insights)

Running

- 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

- Keep elbow tucked to body
- Externally rotate hand with plate
- Switch arms and repeat

Plate External Rotation

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

Chest warm up

- 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

- 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

Chest Superset 1

- 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

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- 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

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

Core pulse ups

- 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

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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