Name: Playbook - Joey Schultz - W4/D2- Tuesday- Run & Full Body
Uploaded: 2022-06-07T21:30:53.121Z
Duration: 65 min
Description: W4/D2- Tuesday- Run & Full Body

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

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 to keep it below your maximum aerobic heart rate. 

ADVANCED- 6 miles
BEGINNER- 5 miles

Running

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

Foam Roll Warmup

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

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

Wide pull 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

Jump lunges-
 Keep balance on ball of your feet. Jump and swing opposite arm to keep balance.

Box Jump-

Squat down into position. Weight in your heels. Explode up and
Through onto the box

- Perform jumping lunges
- Repeat for desired reps

Jump Lunges (on box)

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up 
- Step off the box

Jump squats (box jumps)

Jump lunges —> Box Jumps

W4/D2- Tuesday- Run & Full Body

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!

W4/D2- Tuesday- Run & Full Body

Community

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