Name: Playbook - Keegan Zachary - W7D1 - Trial Run | Push Day
Uploaded: 2024-03-03T14:52:38.501Z
Duration: 60 min
Description: W7D1 - Trial Run | Push Day

4 mile time trial 


Push Warmup Circuit
Core Superset
  - Hanging Leg Raises
  - Plank
  - Crunches
Barbell Bench Press
Cable Chest Fly (Dropset)
EZ Bar Skullcrushers
Rope Tricep Extension
Shoulder superset
  - Dumbbell shoulder press
  - Front plate raise
Barbell shoulder press

4 miles as fast as possible
- Run at a good pace for you 
- Increase speed and intensity as you progress

Running - Aerobic

- 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 “I”, “Y” and a “T”.

I Y 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

Push Warmup

- 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)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Core Superset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- 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

- Lay on a flat bench holding the EZ bar at shoulder width
- Bend at the elbows and lower the bar down behind your head
- Contract the triceps and raise the bar back to the starting position

EZ Bar Skullcrushers

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- 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

- 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

Front Delt Superset

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

W7D1 - Trial Run | Push Day

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W1D2 - Interval Run | Leg Day

W1D3 - Aerobic Run | Pull Day

Denise Aguiar

W1D4 - Paced Run | Shoulders

W1D5- Mobility and Agility

W1D6 - Hill Run | Upper Body

W1D7 - Long Run | Mobility and Agility

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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

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

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