Name: Playbook - Frankie Dades - W9/D2 Easy Run + Back/Bis (Deload Week)
Uploaded: 2023-01-16T20:27:10.962Z
Duration: 45 min
Description: W9/D2 Easy Run + Back/Bis (Deload Week)

Deload week with deadlifts.

Run
Beginner - Easy 40 minute run
Advanced - Easy 7 mile run
(RPE 4-6 see insights)

Beginner - 40 minute easy run
Advanced - 7 mile easy run
(RPE 4-6 see insights)

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

- 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

- hold dumbbells in both hands
- lean over slightly
- bring arms back with slight bend targeting the Lats

Seated 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

- 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

Pull down/ Rope Pull down

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

Standing straight bar curl

Straight Bar curl Dropset

You will do one regular curl, then one hammer curl. Two regular curls, then two hammer curls. All the way up until 10. No rest in between

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- 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

Curl PYRAMID (read description)

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

- 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

- Lay on your back
- Place Medicine Ball between feet 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises w Med Ball

- 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

W9/D2 Easy Run + Back/Bis (Deload Week)

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!

W9/D2 Easy Run + Back/Bis (Deload Week)

More workouts from Frankie Dades