Name: Playbook - Frankie Dades - W4/D3 Speed Day + Bodyweight/Core
Uploaded: 2023-01-16T20:27:10.806Z
Duration: 45 min
Description: W4/D3 Speed Day + Bodyweight/Core

Fartlek Run

Beginner 
10 Min Easy run
3 minute tempo run
1:30 Recovery jog
2 minute tempo run
1:00 recovery jog
1 minute tempo run
10 minute Cool down 

Advanced 
1 mile Warm up run
5 minute tempo run 
2:30 recovery jog
4 minute tempo run
2:00 recovery jog
3 minute tempo run
1:30 recovery jog
2 minute tempo run
1:00 recovery jog
1 minute tempo run
1 mile cool down

**The fast pace should be comfortably hard. You should not have to stop and panting for air. It should be a smooth transition into your recovery runs**

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

- 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

- Place hands on Med ball
'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups w Med ball

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- 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

- 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

W4/D3 Speed Day + Bodyweight/Core

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

Tyler

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

W4/D3 Speed Day + Bodyweight/Core

More workouts from Frankie Dades