Name: Playbook - J B - W6/D2 Block 2- Easy run + Push Strength
Uploaded: 2022-08-11T15:17:28.168Z
Duration: 60 min
Description: W6/D2 Block 2- Easy run + Push Strength

Part 1 : 

Complete 30 minute run at easy pace (Zone 2-3)

Part 2 : 

Strength

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball toe touches

- Hang from a bar with arms completely extended
- Raise your legs higher than your hips
- Keep your core activated
- Hold for time

Hanging L-sit hold

- 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

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

Push up

medicine ball push up

Push Up Superset

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press

- 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

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Dips and Tricep Extension

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps