Name: Playbook - Joey Schultz - W7/D1 - Monday- Run and Chest
Uploaded: 2022-06-07T21:30:53.416Z
Duration: 60 min
Description: W7/D1 - Monday- Run and Chest

Edwen

EZ run, and a chest day today.

Always make sure that you are fueling before runs. Try to get some carbs and sodium prior to the run.

I USE G1M sport- CODE SCHULTZ

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

Foam Roll Warmup

Todays run will be :

Advanced- 8 miles
Beginner- 7 miles

Running

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- 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

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- Set bench at 20 degree angle
-set cables neutral height
- sit down and press all the way through ROM
- plant feet down hard
- squeeze at top
- Come back down

Neutral Height Cable Flies

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

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

Decline push up

- 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

W7/D1 - Monday- Run and Chest

Elijah

Zachary Ashby

Felt the chest workout hitting each area of the chest.

James Nguyen

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!

W7/D1 - Monday- Run and Chest

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