Name: Playbook - Frankie Dades - W4/D2 Fartlek Run + Pull Strength
Uploaded: 2023-01-16T20:27:10.803Z
Duration: 45 min
Description: W4/D2 Fartlek Run + Pull Strength

Fartlek Run 
Beginner - 
10 min warm up jog
4 x 15 seconds fast 45 seconds easy
10 min cool down jog 

Advanced - 
1 mile warm up
6 x 45 seconds fast 1:15 easy
1 mile cool down

Running

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

Pull ups

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

- 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

W4/D2 Fartlek Run + Pull Strength

Penny

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

David

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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/D2 Fartlek Run + Pull Strength

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