Name: Playbook - Joey Schultz - W2/D1 Monday (Chest day) and RUN
Uploaded: 2022-06-07T21:30:53.148Z
Duration: 60 min
Description: W2/D1 Monday (Chest day) and RUN

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.

James Nguyen

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

Matic

Today's workout will consist of a chest day, and we will begin to ramp up Miles on the road! You can either run on the road or a treadmill! Always remember we want to keep our heart rate below our maximum aerobic heartrate! 180 - (our age)

-You can either the running or lifting first

Advanced Runners- 4 miles
Beginner Runners- 3 miles

Running

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

Foam Roll Warmup

-Take a PVC pipe or straight bar, roll shoulders around along with front and behind

Shoulder Warmup

- lay back into the bench
- grip firmly in the middle of the plate
- squeeze hands together
- Do not cup the middle- SQUEEZE it
- feel tension all the way through ROM

45 LB Plate Push

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Close grip push up on med ball finisher

- cross legs
- keep arms tight
- full extend ROM
- squeeze hard at the top

Chest Finisher

W2/D1 Monday (Chest day) and RUN

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

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

The Ab finisher was 🔥🔥🔥 Feeling great!!

Miranda Alicia

W1/D3 - Run & Back

W1/D4 OFF DAY- Thursday

W1/D5- Run & Shoulders

W1/D6 SATURDAY LONG RUN

W1/D7 OFF DAY- Sunday

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

W2/D1 Monday (Chest day) and RUN

Community

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