Name: Playbook - Frankie Dades - Intervals + Pull Day
Uploaded: 2023-01-16T20:27:10.597Z
Duration: 45 min
Description: Intervals + Pull Day

Intervals

Pull ups
Deadlifts
Dumbbell Row DropSet
Lat Pull Down
Pull through/FacePull
Hammer Curls
Cable Curls
Preacher Curls

Intervals

Beginner 
10 minute warm up 
2 x 800 m run
2 x 400m run
2 x 200m run
2 minute rest in between 
10 minute cool down 

Advanced
1.5 mile warm up
2 x 800m run
4 x 400m run
2 x 200m run
1:30 minute rest in between
1.5 mile cool down 

For the fast paces you want to put to an RPE Of 8-9 (see insights tab for details) they should be hard paces that are NEAR maximum effort each time.

Interval Run

- Come to a full extension of arms at the bottom
- Pull yourself up to chin over the bar

Pull ups

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Choose 3 weights. Do 6 reps with highest, drop do another 6 reps, drop then do another 6 reps. Switch arms repeat

Example: I did 70lb, 60lb, 50lb

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Dumbbell Row Dropset

- 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

- 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

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

Pull through/Face Pull Superset

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar curls

Intervals + Pull Day

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

Intervals + Pull Day

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