Name: Playbook - Frankie Dades - W6/D5 Easy Run + Shoulders/Arms/Core
Uploaded: 2023-01-16T20:27:10.884Z
Duration: 45 min
Description: W6/D5 Easy Run + Shoulders/Arms/Core

Steven

Tyler

Beginner - 32 minute easy run
Advanced - 5.5 mile easy run
(RPE 4-6 see insights)

Running

Grab 3 weights. Do 10 reps with one weight, drop it do 10 reps with the next weight, drop it abs burn out with the last weight. 

Example: I did 25lbs, 20lbs, 15lbs

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Dumbbell side laterals

Dumbbell Side Lateral raise dropset

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Seated Dumbbell front raises

Arnold/Front Raise Superset

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Rear Delt superset

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Plate Curl

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Arms superset

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Lie face up on the floor. 
- To support your lower back, either tilt your pelvis and engage your abs to press the lower back to the floor or place your hands under your tailbone. 
- Extend your legs straight up into the air. -Slowly open your legs out to the sides so you form a V with your legs.

Leg scissor raises

- 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

Core Circuit

W6/D5 Easy Run + Shoulders/Arms/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

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

W6/D5 Easy Run + Shoulders/Arms/Core

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