Name: Playbook - Frankie Dades - W1/D3 Easy Run + Back/Bis
Uploaded: 2023-04-09T20:48:07.028Z
Duration: 60 min
Description: W1/D3 Easy Run + Back/Bis

Cristian

Mitchell

Run 
Beginner - 25 min easy run
Advanced - 3 mile easy run
(RPE 4-6 See insights)

Running

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Come to a full extension of arms at the bottom
- Pull yourself up to chin over the bar

Pull ups

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

W1/D3 Easy Run + Back/Bis

Wow rough shows how out of shape I am love it

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

W1/D2 LEGS

W1/D4 Shoulders/Core

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

Jordan

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

Great workout. Love how these workouts progress in intensity every week.

W1/D3 Easy Run + Back/Bis

Community

More workouts from Frankie Dades