Name: Playbook - Frankie Dades - W2/D3 Strength Pull Day
Uploaded: 2023-01-16T20:27:10.726Z
Duration: 45 min
Description: W2/D3 Strength Pull Day

David

- 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

Core Circuit

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

Pull ups

- 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 over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- 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

Plate Curl

W2/D3 Strength Pull Day

Penny

Epic program but how do you do it in 45 mins!?

W1/D1 Strength Push Day

Kenneth

Deondre

W1/D2 Strength Pull Day

Pearce

Those 10 rounds of squatting 🥵💪🏼

Justin

W1/D3 Leg Strength

These Arms looking like SpongeBobs 💪🏼

Hector Fortisescobar

W1/D4 Hypertrophy Push

W1/D5 Pull hypertrophy

Jaralla

That was exactly what I was hoping for... 🔥😅💪

Heather

W1/D6 Bodyweight Circuit

W1/D7 REST DAY

First Easy run, and I didn't hate it. After listening to his advice it wasn't so bad... I didn't kill myself running 😅🏃🏻‍♀️

W2/D1 Easy Run + Leg Strength

W2/D2 Easy Run + Strength Push Day

Don't think I'll be able to wash my hair for the next week 🔥💪⚡️Such a great workout though!

W2/D4 Hypertrophy Push

W2/D5 Easy run + Hypertrophy Pull

W2/D6 Long Run

W2/D7 REST DAY

W3/D1 Easy Run + Push Strength

W3/D2 Easy Run + Pull Strength

Leg days are my favorite & that did not disappoint 🔥🙌💯 Will be crawling up the stairs...

W3/D3 Leg Day

W3/D4 Easy Run + Push Hypertrophy

First time I was able to slow my heartrate down without walking 🙌🏃🏻‍♀️ Already feeling so much stronger in the lifts and runs #listentohisadvice

W3/D5 Easy Run + Pull Hypertrophy

After listening to his advice, did so much better on my second long run! Focused on my heartrate and almost hit 4 miles LFG🔥🖤🏃🏻‍♀️

W3/D6 Long Run

W3/D7 REST DAY

W4/D1 Easy Run + Push Strength

W4/D2 Fartlek Run + Pull Strength

W4/D3 Leg Day

W4/D4 Easy Run + Push Hypertrophy

Them Frankie 5s yo 🔥💪🏼🖤 Don’t think I’ve done a harder arm move in my life #hekilledmyarms

W4/D5 Easy Run + Pull Hypertrophy

W4/D6 Long run + Optional Bodyweight Circuit

W4/D7 REST DAY

W5/D1 Easy Run + Push Strength

Such a great lift 💪🏼🔥 My arms are always jello after this!!

W5/D2 Fartlek Run + Pull Strength

Fav leg workout ever!! It kills every time 🔥💪🏼🖤

W5/D3 Leg Day

W5/D4 Easy Run + Push Hypertrophy

W5/D5 Speed Day + Pull Hypertrophy

W5/D6 Long Run

W5/D7 REST DAY

Feeling so much stronger since day one and able to lift heavier weights 💪🏼🔥

W6/D1 Easy Run + Push Strength

W6/D2 Fartlek Run + Pull Strength

W6/D3 Leg Day

W6/D4 Easy Run + Push Hypertrophy

W6/D5 Speed Work + Pull Hypertrophy

W6/D6 Long Run

W6/D7 REST DAY

W7/D1 Easy Run + Push Strength

W7/D2 Fartlek Run + Pull Strength

W7/D3 Leg Day

W7/D4 Easy Run + Push Hypertrophy

That workout was 💣 He killed my arms!!! 🔥💪 #cantfeelmyarms #fkfrankie5s

W2/D3 Strength Pull Day

Community

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