Name: Playbook - Frankie Dades - RACE WEEK - Easy Run + Back/Bis
Uploaded: 2023-01-16T20:27:11.102Z
Duration: 45 min
Description: RACE WEEK - Easy Run + Back/Bis

Easy Run
Beginner - 25 minute Easy Run 
Advanced - 3 mile Easy run
(RPE 4-6 See insights tab)

Running

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

Pull ups

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- 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

- 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

Pull down + Cable Row

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable 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

Face Pull + Pull down superset

You will do one curl, one hammer curl. Two curls, two hammer curls. All the way up to 10, no rest in between

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- 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

Curl PYRAMID(Read description)

Do 10 reps at one weight, lower weight do another 10, lower weight and do until failure

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

Barbell curl superset

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

Preacher bar curls

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- 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

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Core Circuit

RACE WEEK - Easy Run + Back/Bis

First day.  Coach my kids in basketball football and baseball.  How do I expect them to take their fitness serious when dad doesn't.  Thank you for a simple plan to follow.

Bryan

Mason

W1/D1 Leg day + Off day from running

Mitchell

W1/D2 Easy Run + Chest/Tris

Antti

W1/D3 Easy Run + Back/Biceps

Roberto

Tyler

W1/D4 Interval day + body weight

Denise Aguiar

Hector Fortisescobar

W1/D5 Easy run + Shoulders/Arms

W1/D6 Long run + Off day from lifting

W1/D7 REST DAY

Keep it coming, loving the workouts 💪🏼

W2/D1 Leg Day + Off day from running

Keep it coming man. Best hybrid programming by far

Insane workout and pump but no way is it 45mims. My workout clocked in at 75mins not including the warm up

Mick

W2/D2 Easy run + Chest/Tris/Core

W2/D3  - Speed day + Bodyweight

W2/D4 - Easy Run + Back/Bis

W2/D5 Easy Run + Shoulders/Arms

Cardio has exponentially increased these last few weeks!

RACE WEEK - Easy Run + Back/Bis

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