Name: Playbook - Frankie Dades - W7/D2 Interval Day + Bodyweight/Core
Uploaded: 2023-01-16T20:27:10.900Z
Duration: 45 min
Description: W7/D2 Interval Day + Bodyweight/Core

Interval Workout

Beginner
10 minute warm up jog
2 x 400m run. Start every 5 minutes 
2 x 200m run. Start every 4 minutes 
10 minute cool down jog

Advanced 
1 mile warm up run
4 x 400m run. Start every 4 minutes 
4 x 200m run. Start every 2 minutes 
1 mile cool down jog

**These should be at an RPE of 8-9. They should be uncomfortably hard and only held for short distances. See insights tab for details.**

Interval Run

- 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

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

- Lean slightly forward placing more tension on your chest

Dips

- 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

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- 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

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

Core Circuit

W7/D2 Interval 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

W7/D2 Interval Day + Bodyweight/Core

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