Name: Playbook - Frankie Dades - W2/D5 Easy Run + Shoulders/Arms
Uploaded: 2023-01-16T20:27:10.740Z
Duration: 45 min
Description: W2/D5 Easy Run + Shoulders/Arms

Tyler

Easy Run
Beginner 20 min easy run
Advanced - 4 mile easy run
(RPE 4-6)

Beginner - 20 minute easy run
Advanced - 4 mile easy run

Running

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Keep elbow tucked to body
- Externally rotate hand with plate
- Switch arms and repeat

Plate External Rotation

Shoulder warm up

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

Seated Arnold press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press (65% of 1RM)

- Pick 3 weights 
- Start with heaviest do 10 reps, then drop 2 more times 10 reps at each weight. 
( example - 10 reps at 25lbs, 10 reps at 20lbs, 10 reps at 15) 
-Keep elbow slightly bent 
- Raise until you reach shoulder height

Dumbbell side laterals Drop Set

- 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

- 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

- 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

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Ab Circut

W2/D5 Easy Run + Shoulders/Arms

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

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

W2/D5 Easy Run + Shoulders/Arms

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