Name: Playbook - Frankie Dades - W2/D3 Speed work/Back/Bis
Uploaded: 2023-04-17T00:44:31.993Z
Duration: 60 min
Description: W2/D3 Speed work/Back/Bis

Fartlek Run 

Beginner 
5 minute warm up jog
Into
4 x :30 fast 1:30 easy 
10 minute cool down jog 

Advanced 
1 mile warm up 
Into 
8 x :30 fast 1:30 easy
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

- 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

- 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

- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

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

Pull ups

- 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

- 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

Curl superset

- 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

W2/D3 Speed work/Back/Bis

Wow rough shows how out of shape I am love it

Mitchell

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

Cristian

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D4 Shoulders/Core

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

Jordan

W2/D2 LEGS/CORE

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

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

W2/D3 Speed work/Back/Bis

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