Name: Playbook - Frankie Dades - W7/D5 Easy Run + Back/Bis
Uploaded: 2023-01-16T20:27:10.914Z
Duration: 45 min
Description: W7/D5 Easy Run + Back/Bis

Easy Run
Beginner - Easy 25 minute Jog
Advanced - Easy 4 mile Jog
(RPE 2-3 See insights tab)

Running

- 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

- 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

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

Single arm dumbbell row

Pull Down/Row

- Pull the attachment in towards your body with a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated wide grip cable row

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Close Grip Pull down/ Rope Pull down

- 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

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

Straight Bar curl Dropset

- 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 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

Core circut

W7/D5 Easy Run + Back/Bis

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

Mick

W2/D2 Easy run + Chest/Tris/Core

W2/D3  - Speed day + Bodyweight

W2/D4 - Easy Run + Back/Bis

W2/D5 Easy Run + Shoulders/Arms

Cardio has exponentially increased these last few weeks!

W2/D6 - Long Run + Off day from lifting

W2/D7 - REST DAY

W3/D1 - Leg Day + Off from Running

W3/D2 - Easy Run + Chest/Tris

W3/D3 - Interval Day + Bodyweight/Core

W3/D4 - Easy Run + Back/Bis

W3/D5  - Easy Run + Shoulders/Arms

W3/D6 - Long Run + Off from lifting

W3/D7  - REST DAY

Steven

W4/D1 Leg day + Off from running

Joe Cardenas

W4/D2 Easy Run + Chest/Tris

W4/D3 Speed Day + Bodyweight/Core

W4/D4 Easy Run + Back/Bis

W4/D5 Easy Run + Shoulders/Core

W4/D6 Long run + Off from Lifting

W4/D7 REST DAY

W5/D1 Leg day + Off from running

W5/D2 Chest/Tris + Easy Run

W5/D3 Interval Day + Bodyweight/Core

Anthony

W5/D4 Easy Run + Back/Bis

W5/D5 Easy Run + Shoulders/Arms/Core

W5/D6 Long run + Off from lifting

W5/D7 REST DAY

W6/D1 Leg day + Off from running

W6/D2 Easy run + Chest/Tris

W6/D3 Tempo Run + Bodyweight/Core

W6/D4 Easy Run + Back/Bis

W6/D5 Easy Run + Shoulders/Arms/Core

W6/D6 Long Run + Off from Lifting

W6/D7 REST DAY

W7/D1 Leg day + Off from running

W7/D2 Interval Day + Bodyweight/Core

W7/D3 Easy Run + Chest/Tris

W7/D4 Easy Run + Shoulders/Arms

W7/D6 Long run + Off from lifting

W7/D7 REST DAY

W8/D1 Leg day + Off from Running

W7/D5 Easy Run + Back/Bis

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