Name: Playbook - Joey Schultz - W3/D4-Thursday (Bi and Tri) and RUN
Uploaded: 2022-06-07T21:30:53.225Z
Duration: 60 min
Description: W3/D4-Thursday (Bi and Tri) and RUN

James Nguyen

Another EZ run for the day- remember intro nutrition is super important-

I suggest taking (G1M sport) by BPN and taking electrolytes-

GET HERE- https://bit.ly/2YpNM8O


REMEMBER- you can either do your run in the morning or afternoon whatever fits your schedule!

- Run at a good pace for you 
- Increase speed and intensity as you progress

Advanced- 6 miles
Beginner- 6 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

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

'- 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

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

W3/D4-Thursday (Bi and Tri) 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

Matic

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

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

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

Community

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