Name: Playbook - Joseph Bonini - W1/D1 Easy 5 Miles | Upper Body
Uploaded: 2023-06-15T20:03:12.226Z
Duration: 90 min
Description: W1/D1 Easy 5 Miles | Upper Body

• easy 5 mile run
• bench press
• rows
• pull ups

Running

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- 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

Perform exercises consecutively, then rest.

- 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Pull-ups | Leg Raises

- hold a resistance band with it behind your back
- start with your hands off the ground
- perform a push-up

Resistance band push-ups

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