Name: Playbook - Joseph Bonini - W1/D4 Upper Body Strength
Uploaded: 2023-06-15T20:03:12.320Z
Duration: 60 min
Description: W1/D4 Upper Body Strength

Today we just focus on weights.
• shoulder press
• rows
• push-ups
• core

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- 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

TEMPO: 3-2-x

Seated cable row

Complete exercises consecutively, then rest.

- 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

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

Side Raise | Pull-ups

- 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

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

Resistance band push-ups

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

Plank (elbows)

- 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

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

Core circuit

W1/D4 Upper Body Strength

W1/D1 Easy 5 Miles | Upper Body

W1/D2 Lower Body Strength

W1/D3 Speed Workout

W1/D5 Easy Run | Lower Body Strength

W1/D6 Long Run

W2/D1 Easy 5 Miles | Upper Body

W2/D2 Speed Work | Lower Body Strength

W2/D3 60 min fast run

W2/D4 Upper Body Strength

W2/D5 Easy Run | Lower Body Strength

W2/D6 Long Run

W3/D1 Easy 6 Miles | Upper Body

W3/D2 Speed Work | Lower Body Strength

W3/D3 Interval Run

W3/D4 Upper Body Strength

W3/D5 Easy Run | Lower Body Strength

W3/D6 Long Run

W4/D1 Easy 6 Miles | Upper Body

W4/D2 Easy 4 miles | Lower Body Strength

W4/D3 Speed Workout

W4/D4 Upper Body Strength

W4/D5 Easy Run | Lower Body Strength

W4/D6 Long Run

W5/D1 DELOAD: Upper Body

W5/D2 DELOAD: Lower Body Strength

W5/D3 DELOAD: easy run

W5/D4 DELOAD: Upper Body

W5/D5 Easy Run | Lower Body Strength

W5/D6 Long Run

W6/D1 Easy 6 Miles | Upper Body

W6/D1 Speed Workout

W6/D2 4 mile tempo run | Lower Body Strength

W6/D4 Upper Body Strength

W6/D5 Easy Run | Lower Body Strength

W6/D6 Long Run

W7/D1 Easy 7 Miles | Upper Body

W7/D2 Speed Work | Lower Body Strength

W7/D3 Speed Workout

W7/D4 Upper Body Strength

W7/D5 Easy Run | Lower Body Strength

W7/D6 Long Run

W8/D1 Easy 7 Miles | Upper Body

W8/D2 Easy 5 miles | Lower Body Strength

W8/D3 Speed Workout

W8/D4 Upper Body Strength

W8/D5 Easy Run | Lower Body Strength

W8/D6 Long Run

W1/D4 Upper Body Strength

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