Name: Playbook - Frankie Dades - W9/D3 Interval Day + Bodyweight/Core
Uploaded: 2023-01-16T20:27:10.966Z
Duration: 45 min
Description: W9/D3 Interval Day + Bodyweight/Core

Interval Workout

Beginner
10 minute warm up jog
5 x 800 meter repeats
1:30 rest in between
10 minute cool down jog

Advanced 
1 mile warm up run
9 x 800 meter repeats
1:00 rest in between
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

- Come to a full extension of arms at the bottom
- Pull yourself up to chin over the bar

Pull ups

- 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

- Place hands on Med ball
'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups w Med ball

- Lean slightly forward placing more tension on your chest

Dips

- 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- 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

- 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

Core Circuit

W9/D3 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

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/D5 Easy Run + Back/Bis

W7/D6 Long run + Off from lifting

W7/D7 REST DAY

W8/D1 Leg day + Off from Running

W9/D3 Interval Day + Bodyweight/Core

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