Name: Playbook - Jacob Hodge - Day 19 - sprints + shoulder strength training
Uploaded: 2024-01-07T19:32:28.852Z
Duration: 80 min
Description: Day 19 - sprints + shoulder strength training

*Todays workout 

You can break these workouts up into two or do them back to back.

For the sprints it looks like this 

- 1.2 mile jog 
- 4 x 15-20 second sprints with 1 minute rest 
- 1.2 mile jog 
- 4 x 15-20 second sprints with 1 minute rest 
- 1.2 mile jog

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

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

Barbell military press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

-Hammer curl
-Diamond push-ups 
-Barbell curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Arm superset

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Day 19 - sprints + shoulder strength training

Day 1 - run + body weight movement

Day 2 - pull strength training

Munsoor

Day 3 - Run + Lower body strength

Day 4 - Chest strength

Day 5 - sprints

Day 6 - Upper body hypertrophy

Day 7 - Rest and recover

Day 8 - lower body strength

Day 9 - run + Bodyweight movements

Day 10 - Pull strength training

Day 11 - track ladder

Day 12 - Push strength training

Day 13 - Run + shoulder strength

Day 14 - Run + Lower body strength

Day 15 - Rest and recover

Day 16 - Back day + run

Day 17 - Aerobic run

Day 18 - push strength training

I always seem to amaze myself with these workouts.

Day 19 - sprints + shoulder strength training

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