Name: Playbook - Frankie Dades - W3/D5 Easy Run + Pull Hypertrophy
Uploaded: 2023-01-16T20:27:10.781Z
Duration: 45 min
Description: W3/D5 Easy Run + Pull Hypertrophy

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

Heather

Run 
Beginner - 25 min easy run
Advanced - 3 mile easy run
(RPE 4-6 See insights)

Running

- Set up bar just above or below the knee 
- Grasp bar shoulder width apart 
- looking forward engage your hips and keep back straight and straightening knees

Rack Pulls

- 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

- With the pulley set low on the rack
- Hinge forward slightly and pull the rope back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable standing rope low row

Pull down/Low Row

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

Dumbbell single arm row

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

Pull ups

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

You will do one curl, one hammer curl. Two curls, two hammer curls. All the way up to 10, no rest in between

- 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 PYRAMID(Read description)

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- From a Seated Position Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated Dumbbell hammer curl

Seated Curl Superset

- 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

- 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

Core Circuit

W3/D5 Easy Run + Pull Hypertrophy

Penny

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

David

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... 🔥😅💪

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 😅🏃🏻‍♀️

W3/D5 Easy Run + Pull Hypertrophy

Community

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