Name: Playbook - Joseph Bonini - W3 Upper Body Pull | Run
Uploaded: 2023-06-15T19:52:29.400Z
Duration: 65 min
Description: W3 Upper Body Pull | Run

Today’s strength session focuses on upper body pulling movements. Looks similar to previous pulling workouts. Be sure to check out the notes for any modifications to the exercises. 

For the run today, push the pace a little for 3 miles.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

NOTE
* 2 SEC PAUSE EACH REP

Seated cable row

Complete exercises consecutively, then rest.

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

Dumbbell row-core

- 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
* 15 reps each side

Kettlebell Russian twist

- 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 circuit

- Run at a moderate-fast pace for 20-25 minutes

Goal is 3 miles

Running

W3 Upper Body Pull | Run

W1 Chest & Arms | Run

W1 Lower Body Strength

W1 Upper Body Pull | Run

Rest

W1 Shoulders, Arms, & Core | Run

W1 Long Run

W2 Chest & Arms | Run

W2 Lower Body Strength

W2 Upper Body Pull | Run

W2 Shoulders, Arms, Core | Run

W2 Long Run

W3 Chest & Arms | Run

W3 Lower Body Strength

W3 Shoulders, Arms, & Core | Run

W3 Long Run

W4 Chest & Arms | Run

W4 Lower Body Strength

W4 Upper Body Pull | Run

W4 Shoulders, Arms, & Core | Run

W4 Long Run

W5 Chest & Arms | Run

W5 Lower Body Strength

W5 Upper Body Pull | Run

W5 Shoulders, Arms, & Core | Run

W5 Long Run

W6 Chest & Arms | Run

W6 Lower Body Strength

W6 Upper Body Pull | Run

W6 Shoulders, Arms, & Core | Run

W6 Long Run

W3 Upper Body Pull | Run

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