Name: Playbook - Frankie Dades - W2/D4 Easy Run + SHOULDERS/CORE
Uploaded: 2023-04-17T00:44:37.095Z
Duration: 60 min
Description: W2/D4 Easy Run + SHOULDERS/CORE

Run 
Beginner - 30 min Easy run
Advanced - 4 mile easy run
(RPE 4-6 See insights)

Running

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

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

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- 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

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

Core circut

W2/D4 Easy Run + SHOULDERS/CORE

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/D3 Speed work/Back/Bis

W2/D5 LONG RUN

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

W2/D4 Easy Run + SHOULDERS/CORE

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