Name: Playbook - Frankie Dades - TAPER W1D3- Tempo Run + Legs
Uploaded: 2023-01-16T20:27:11.054Z
Duration: 45 min
Description: TAPER W1D3- Tempo Run + Legs

Tempo Run
Beginner - 
10 minute warm up 
2 miles at Tempo pace
10 minute cool down 

Advanced -
1 mile warm up
4 miles at tempo pace
1 mile cool down 

Tempo pace should be about a minute faster than your easy pace. Fast pace should be your usual comfortably hard pace that you can hold for short periods of time. RPE 8-9

Running

- keep weight relatively light 
- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Tempo back squats (4s down, 4s up)

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Leg superset

TAPER W1D3- Tempo Run + Legs

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!

W2/D6 - Long Run + Off day from lifting

W2/D7 - REST DAY

W3/D1 - Leg Day + Off from Running

W3/D2 - Easy Run + Chest/Tris

W3/D3 - Interval Day + Bodyweight/Core

W3/D4 - Easy Run + Back/Bis

W3/D5  - Easy Run + Shoulders/Arms

W3/D6 - Long Run + Off from lifting

W3/D7  - REST DAY

Steven

W4/D1 Leg day + Off from running

Joe Cardenas

W4/D2 Easy Run + Chest/Tris

W4/D3 Speed Day + Bodyweight/Core

W4/D4 Easy Run + Back/Bis

W4/D5 Easy Run + Shoulders/Core

W4/D6 Long run + Off from Lifting

W4/D7 REST DAY

W5/D1 Leg day + Off from running

W5/D2 Chest/Tris + Easy Run

W5/D3 Interval Day + Bodyweight/Core

Anthony

W5/D4 Easy Run + Back/Bis

W5/D5 Easy Run + Shoulders/Arms/Core

W5/D6 Long run + Off from lifting

W5/D7 REST DAY

W6/D1 Leg day + Off from running

W6/D2 Easy run + Chest/Tris

W6/D3 Tempo Run + Bodyweight/Core

W6/D4 Easy Run + Back/Bis

W6/D5 Easy Run + Shoulders/Arms/Core

W6/D6 Long Run + Off from Lifting

W6/D7 REST DAY

W7/D1 Leg day + Off from running

W7/D2 Interval Day + Bodyweight/Core

W7/D3 Easy Run + Chest/Tris

W7/D4 Easy Run + Shoulders/Arms

W7/D5 Easy Run + Back/Bis

W7/D6 Long run + Off from lifting

W7/D7 REST DAY

W8/D1 Leg day + Off from Running

TAPER W1D3- Tempo Run + Legs

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