Name: Playbook - Frankie Dades - W4/D1 Easy Run + Push Strength
Uploaded: 2023-01-16T20:27:10.797Z
Duration: 45 min
Description: W4/D1 Easy Run + Push Strength

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

Running

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Ab Circut

- 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

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

Chest warm up

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench 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)

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

Dumbbell shrugs

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- 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

W4/D1 Easy Run + Push Strength

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... 🔥😅💪

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 😅🏃🏻‍♀️

W4/D1 Easy Run + Push Strength

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