Name: Playbook - Frankie Dades - W5/D2 Fartlek Run + Pull Strength
Uploaded: 2023-01-16T20:27:10.838Z
Duration: 45 min
Description: W5/D2 Fartlek Run + Pull Strength

Such a great lift 💪🏼🔥 My arms are always jello after this!!

Heather

Fartlek Run 

Beginner 
10 minute warm up jog
Into
2 x 1:30 fast 1:30 easy 
      1:00 fast 1:00 easy 
        3:00 jog in between sets 
10 minute cool down jog 

Advanced 
1 mile warm up 
Into 
4 x 1:30 fast 1:30 easy 
      1:00 fast  1:00 easy
       3:00 jog in between sets 
1 mile cool down

For the fast paces you want to put to an RPE Of 7-8(see insights tab for details) they should be hard paces that you can hold for the entire time prescribed and be able to transition into your easy paces without stopping.

Fartlek Run

- 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 over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

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

Single arm dumbbell row

- 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

- 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

W5/D2 Fartlek Run + Pull 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... 🔥😅💪

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 😅🏃🏻‍♀️

W2/D1 Easy Run + Leg Strength

W2/D2 Easy Run + Strength Push Day

W2/D3 Strength Pull Day

Don't think I'll be able to wash my hair for the next week 🔥💪⚡️Such a great workout though!

W2/D4 Hypertrophy Push

W2/D5 Easy run + Hypertrophy Pull

W2/D6 Long Run

W2/D7 REST DAY

W3/D1 Easy Run + Push Strength

W3/D2 Easy Run + Pull Strength

Leg days are my favorite & that did not disappoint 🔥🙌💯 Will be crawling up the stairs...

W3/D3 Leg Day

W3/D4 Easy Run + Push Hypertrophy

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

W3/D5 Easy Run + Pull Hypertrophy

After listening to his advice, did so much better on my second long run! Focused on my heartrate and almost hit 4 miles LFG🔥🖤🏃🏻‍♀️

W3/D6 Long Run

W3/D7 REST DAY

W4/D1 Easy Run + Push Strength

W4/D2 Fartlek Run + Pull Strength

W4/D3 Leg Day

W4/D4 Easy Run + Push Hypertrophy

Them Frankie 5s yo 🔥💪🏼🖤 Don’t think I’ve done a harder arm move in my life #hekilledmyarms

W4/D5 Easy Run + Pull Hypertrophy

W4/D6 Long run + Optional Bodyweight Circuit

W4/D7 REST DAY

W5/D1 Easy Run + Push Strength

Fav leg workout ever!! It kills every time 🔥💪🏼🖤

W5/D3 Leg Day

W5/D4 Easy Run + Push Hypertrophy

W5/D5 Speed Day + Pull Hypertrophy

W5/D6 Long Run

W5/D7 REST DAY

Feeling so much stronger since day one and able to lift heavier weights 💪🏼🔥

W6/D1 Easy Run + Push Strength

W6/D2 Fartlek Run + Pull Strength

W6/D3 Leg Day

W6/D4 Easy Run + Push Hypertrophy

W6/D5 Speed Work + Pull Hypertrophy

W6/D6 Long Run

W6/D7 REST DAY

W7/D1 Easy Run + Push Strength

W7/D2 Fartlek Run + Pull Strength

W7/D3 Leg Day

W7/D4 Easy Run + Push Hypertrophy

That workout was 💣 He killed my arms!!! 🔥💪 #cantfeelmyarms #fkfrankie5s

W5/D2 Fartlek Run + Pull Strength

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