Name: Playbook - Joey Schultz - W2/D2 Tuesday (Back) and RUN
Uploaded: 2022-06-07T21:30:53.152Z
Duration: 60 min
Description: W2/D2 Tuesday (Back) and RUN

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

James Nguyen

Matic

Tuesday will be a width back day, all about building your density of the back. Another run today, make sure that you are keeping nutrition on point.

Advanced Runners- 4 miles
Beginner Runners- 3 miles

-If you do not take any nutrition before and are a bigger runner I suggest getting a quick digesting carb in!

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

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

Wide pull ups

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable 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

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- 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

W2/D2 Tuesday (Back) 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

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

W2/D3 Wednesday- (Legs)- Off day from Running

W2/D4 Thursday (Bi and Tri) and RUN

W2/D5 Friday (Shoulders)- and RUN

W2/D6 Saturday- LONG RUN!

W2/D7 Sunday- (Legs)- OFF Running

W3/D1- Run & Chest

A nice jog in Dallas, TX trail and body workout on this nice day.

W3/D2- Run & Body Weight

W3/D3-  Back Session

W3/D4-Thursday (Bi and Tri) and RUN

W3/D5 - Run & Shoulders

W3/D6 SATURDAY LONG RUN

W3/D7 OFF DAY- Sunday

W4/D1- Running and Chest

Easy pace jog on the treadmill and finishing it with a full body workout

W2/D2 Tuesday (Back) and RUN

Community

More workouts from Joey Schultz