Name: Playbook - Joey Schultz - W1/D3 - Run & Back
Uploaded: 2022-06-07T21:31:48.836Z
Duration: 65 min
Description: W1/D3 - Run & Back

Run + Back, is a great combo with an ab finisher.

James Nguyen

The Ab finisher was 🔥🔥🔥 Feeling great!!

Miranda Alicia

Matic

Hector Fortisescobar

Advanced- 3 miles
Beginner- 1 mile 

Back session

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- 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

-wide on straight bar
- extend all the way down
- tighten core
- complete ROM
- hold at top

Wide pull ups

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Single Dumbbell bent over rows

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

Back Superset

- 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- Ab Finisher

W1/D3 - Run & Back

Elijah

Zachary Ashby

Felt the chest workout hitting each area of the chest.

W1/D1- Run and Chest

2 day finished successfully!
Great fast workout, thanks

Serhii Amelin

W1/D2 W1/ D2- Run & Full Body

W1/D4 OFF DAY- Thursday

W1/D5- Run & Shoulders

W1/D6 SATURDAY LONG RUN

W1/D7 OFF DAY- Sunday

I like the combo of using a 45lb plate for a chest press and at the end of the chest finisher a med ball for a close-grip push-up.

crazy chest pump! Great way to start the week 🔥🔥🔥

W2/D1 Monday (Chest day) and RUN

Back + Run went well,  ran 3 miles and was able to do a killer back workout today. Thank you, Joey!

W1/D3 - Run & Back

Community

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