Name: Playbook - Joseph Bonini - Easy Run | Upper Body Strength
Uploaded: 2023-06-15T20:04:48.434Z
Duration: 100 min
Description: Easy Run | Upper Body Strength

• 50 minute easy run
• bench press 
• rows
• core

Running

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

RPE: 7-8

Flat bench (smith machine)

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

* add a band for resistance

Push-ups

Complete exercises consecutively, then rest.

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

* 2 sec hold each rep

Seated cable row

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Seated Row | Plank holds

- 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

Core Finisher

Easy Run | Upper Body Strength

Brandhom

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Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Misha SWB

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Quad Focused Leg Day

Push & Pull Hypertrophy | HIIT Circuit

Shoulders | Arms | Run

Back Day

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Cardio of choice

Legs

Chest | Arms | Incline Walk

Back Interval Circuit

Shoulders & Core Circuit | Incline Walk

Lower Body Circuit | Incline Walk

Back | Pull Day | Incline Walk

Upper Body Circuit | Incline Walk

Shoulders | Pull | Arms | Core

Long Run

Glutes | Hamstrings | Core

Easy 7 Mile Run

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