Name: Playbook - Keegan Zachary - W1D4 - Paced Run | Shoulders
Uploaded: 2024-03-03T14:52:38.216Z
Duration: 60 min
Description: W1D4 - Paced Run | Shoulders

Denise Aguiar

75min Steady Pace Run
(Last 20-30min at goal marathon pace)


Shoulder Warmup 
Dumbbell seated shoulder press
Dumbbell lateral raise
EZ bar upright row
Reverse pec-dec fly
Front plate raise
Dumbbell shoulder press AMRAP

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

Running

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- grab two 2.5 or 5 lbs plates 
- with a slight lean forward, raise your arms to make a “Y”, “L” and a “T”.

Y L T raises

- 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

Shoulder warmup

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Superset

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Dumbbell seated shoulder press AMRAP

W1D4 - Paced Run | Shoulders

W1D1 - Aerobic Run | Push Day

Diana

W1D2 - Interval Run | Leg Day

W1D3 - Aerobic Run | Pull Day

W1D5- Mobility and Agility

W1D6 - Hill Run | Upper Body

W1D7 - Long Run | Mobility and Agility

W2D1 - Aerobic Run | Push Day

W2D2 - Interval Run | Leg Day

W2D3 - Aerobic Run | Pull Day

W2D5 - Mobility and Agility

W2D4 - Paced Run | Shoulders

W2D6 - Hill Run | Upper Body

W2D7 - Long Run | Mobility and Agility

W3D1 - Aerobic Run | Push Day

W3D2 - Interval Run | Leg Day

W3D3 - Aerobic Run | Pull Day

W3D4 - Mobility and Agility

W3D5 - Paced Run | Shoulders

W3D6 - Aerobic Run | Upper Body

W3D7 - Long Run | Mobility and Agility

W4D1 - Aerobic Run | Push Day

W4D2 - Interval Run | Leg Day

W4D3 - Aerobic Run | Pull Day

W4D4 - Easy Run | Shoulders

W4D5 - Mobility and Agility

W4D6 - Aerobic Run | Upper Body

W4D7 - Long Run | Mobility and Agility

W5D1 - Aerobic Run | Push Day

W5D2 - Aerobic Run | Leg Day

W5D3 - Threshold Run | Pull Day

W5D4 - Mobility and Agility

W5D5 - Easy Run | Shoulders

W5D6 - Trial Run | Upper Body

W5D7 - Long Run | Mobility and Agility

W6D1 - Aerobic Run | Push Day

W6D2 - Aerobic Run | Leg Day

W6D3 - Threshold Run | Pull Day

W6D4 - Mobility and Agility

W6D5 - Easy Run | Shoulders

W6D6 - Easy Run | Upper Body

W6D7 - Long Run | Mobility and Agility

W7D1 - Trial Run | Push Day

W7D2 - Threshold Run | Leg Day

W7D3 - Aerobic Run | Pull Day

W7D4 - Mobility and Agility

W7D5 - 10 Mile Run | Shoulders

W7D6 - Easy Run | Full Body

W7D7 - Long Run | Mobility and Agility

W8D1 - Aerobic Run | Push Day

W1D4 - Paced Run | Shoulders

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