Name: Playbook - Frankie Dades - W6/D1 Easy Run + Push Strength
Uploaded: 2023-01-16T20:27:10.865Z
Duration: 45 min
Description: W6/D1 Easy Run + Push Strength

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

Heather

Run 
Beginner - 35 min easy run
Advanced - 5 mile easy run
(RPE 4-6 See insights)

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

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell 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

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

Dumbbell shrugs

- 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

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

Dumbbell seated overhead tricep extension

W6/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... 🔥😅💪

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

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

W5/D2 Fartlek Run + Pull 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

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

W6/D1 Easy Run + Push Strength

Community

More workouts from Frankie Dades