Name: Playbook - Frankie Dades - Speed Play + Shoulders/Arms
Uploaded: 2023-01-16T20:27:10.558Z
Duration: 45 min
Description: Speed Play + Shoulders/Arms

Fartlek Run 

Beginner 
10 minute warm up jog
1.5 mile run with 2 x of :10 second sprints within each mile 
10 minute cool down jog 

Advanced 
1 mile warm up 
Into 
2.5 mile run with 3 x :20 second Sprints within each mile
1 mile cool down

For the fast paces you want to put to an RPE Of 7-8(see insights tab for details) they should be hard paces that you can hold for the entire time prescribed and be able to transition into your easy paces without stopping.

Fartlek Run

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

It should be done 
1 side lat raise + 1 front raise for 20 reps alternating

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Dumbbell side laterals

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Side + Front Dumbbell raise

- 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

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- 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

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

Rope pushdown

Arms superset

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

Standing straight bar curl

- Keep elbows tucked close to your body
- Keep tension on the triceps

Preacher bar close grip press

Arms Superset 2

Speed Play + Shoulders/Arms

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

Speed Play + Shoulders/Arms

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