Name: Playbook - Frankie Dades - Speed Work + Bodyweight
Uploaded: 2023-01-16T20:27:10.537Z
Duration: 45 min
Description: Speed Work + Bodyweight

Interval Run
Bodyweight Circuit
Ab Circuit

Intervals

Beginner 
10 minute warm up 
2 x 800 m run
2 minute rest in between 
2 x 400m run
1:30 minute rest in between
10 minute cool down 

Advanced
1.5 mile warm up
6 x 800m 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- 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

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Bodyweight Circuit

- 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

- 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

Ab Circut

Speed Work + Bodyweight

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

Speed Work + Bodyweight

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