Name: Playbook - Frankie Dades - TAPER W2D4 - Easy Run + Shoulders
Uploaded: 2023-01-16T20:27:11.083Z
Duration: 45 min
Description: TAPER W2D4 - Easy Run + Shoulders

Run
Beginner - Easy 30 minute run
Advanced - Easy 4 mile run
(RPE 4-6 see insights)

Running

- 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

- 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

Grab 3 weights. Do 10 reps with one weight, drop it do 10 reps with the next weight, drop it abs burn out with the last weight. 

Example: I did 25lbs, 20lbs, 15lbs

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

Dumbbell side laterals

Dumbbell Side Lateral raise dropset

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Front raise/Rear delt

- 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

- 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

- 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

- 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

Core Circuit

TAPER W2D4 - Easy Run + Shoulders

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 W2D4 - Easy Run + Shoulders

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