Name: Playbook - Frankie Dades - W3/D4 Easy run + BACK/TRICEPS
Uploaded: 2023-04-24T01:12:56.434Z
Duration: 60 min
Description: W3/D4 Easy run + BACK/TRICEPS

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

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

Pull ups

- Lean slightly forward placing more tension on your chest

Dips

Pull ups/Dips

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

Dumbbell single arm row

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

DB Row/Skull Crusher

- 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

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

W3/D4 Easy run + BACK/TRICEPS

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/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

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

W3/D4 Easy run + BACK/TRICEPS

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