Name: Playbook - Patty Pittman - Max Strength I
Uploaded: 2023-01-23T12:02:31.513Z
Duration: 30 min
Description: Max Strength I

Pair this workout with Max Strength II in your week. The goal for max strength is to increase the work capacity of muscles to allow you to have better results as a runner and/or triathlete. Effort should be RPE 7-8 on a scale of 1-10. Rest 90 sec to 2 min in between each superset or exercise. This is meant to be done AFTER your hard run or bike. You can use dumbbells and/or a bar.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Bend over at the hips, slight bend in the elbows
- Flex shoulders out to the side 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion
-You do not need to push max weight on the deltoids so the rest is shorter.

Rear delt fly

This can be done after your heavy lifts to add core. Do 3-5 rounds.

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged
-Rep are per side

Dumbbell windmill

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Max Strength I

More workouts from Patty Pittman