Name: Playbook - Keegan Zachary - W5D6 - Trial Run | Upper Body
Uploaded: 2024-03-03T14:52:38.450Z
Duration: 60 min
Description: W5D6 - Trial Run | Upper Body

5 min warmup jog
5 KM at marathon goal pace


Core Circuit
Incline barbell press
Cable chest flys
Lat pull-down
Barbell bent over row
V bar tricep pushdown
Cable tricep kickbacks
EZ bar preacher curls
Cable rope curls
Cable Lateral raises

5 minute warmup jog
5km at marathon goal pace

Running

- 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

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

Plank (elbows)

Core Circuit

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

cable chest fly’s

- 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

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable V bar tricep pushdown

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

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

Cable lateral raises

W5D6 - Trial Run | Upper Body

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W4D7 - Long Run | Mobility and Agility

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W6D3 - Threshold Run | Pull Day

W6D4 - Mobility and Agility

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W6D6 - Easy Run | Upper Body

W6D7 - Long Run | Mobility and Agility

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W7D2 - Threshold Run | Leg Day

W7D3 - Aerobic Run | Pull Day

W7D4 - Mobility and Agility

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