Name: Playbook - Frankie Dades - Speed play + Arm Pump
Uploaded: 2023-01-16T20:27:10.584Z
Duration: 45 min
Description: Speed play + Arm Pump

Fartlek Run 

Beginner 
10 minute warm up jog
Into
1.5 mile run with 3 :20 sprints within the 1.5 mile
10 minute cool down jog 

Advanced 
1 mile warm up 
Into 
2.5 mile run with 4 :20 second sprints within the 2.5 
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

- 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

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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core circut

Speed play + Arm Pump

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

Speed play + Arm Pump

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