Name: Playbook - Matthew Choi - Week 1: Day 2
Uploaded: 2022-12-28T13:48:22.004Z
Duration: 45 min
Description: Week 1: Day 2

Nathan

Running: Fartlek Workout

2 miles easy warm up
4x (3:00 fast/2:00 easy/2:00 fast/2:00 easy/1:00 fast) 3:00 jog between 
2 miles easy cooldown 

Upper Body Workout

Easy Pace Run

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close grip pull-up

Push-up

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

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

Dumbbell single arm row

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Week 1: Day 2

Week 4: Day 7

Week 4: Day 6

Week 4: Day 5

Week 4: Day 4

Week 4: Day 3

Week 4: Day 2

Week 4: Day 1

Week 3: Day 7

Week 3: Day 6

Week 3: Day 5

Week 3: Day 4

Lost focus for a couple weeks but back on track

Week 3: Day 3

Week 3: Day 2

Week 3: Day 1

Week 2: Day 7

Week 2: Day 6

Week 1: Day 5

Week 2: Day 4

Finally got a membership instead of finding alternatives to exercises

Week 2: Day 3

Week 2: Day 2

Week 2: Day 1

Week 1: Day 7

Week 1: Day 6

Had no sled, so alternated with isometric wall pushes. I fell well stretched

Week 1: Day 3

Had no sled, so used a wheel barrel. Done for the day

Rachel Bodog 

Added chest press 50 lbs 
And RDL 40 lbs
Step ups 40 lbs
Step ups with leg raise 25 lbs

Week 1: Day 2

Community

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