Name: Playbook - Patty Pittman - Max Strength II
Uploaded: 2023-01-23T12:02:31.523Z
Duration: 30 min
Description: Max Strength II

Pair this workout with Max Strength I 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. This is meant to be done AFTER your hard run or bike. You can use dumbbells and/or a bar.

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Unsupported dumbbell row

This is meant to be done after all your heavier lifts to increase core strength. Do 30-60 sec and 3-5 rounds

- hold a low plank on elbows and toes. Make sure the head is neutral with the spine.

Low plank

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Max Strength II

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