Name: Playbook - Patty Pittman - W4/D3 Maintenance II
Uploaded: 2023-03-06T22:44:24.544Z
Duration: 20 min
Description: W4/D3 Maintenance II

The goal for maintenance is to keep strength and abilities gained to this point. RPE is 6-7. Do this after your endurance training.

- 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

- 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

Side plank hip raises

Core

W4/D3 Maintenance II

W1/D1 Bike

W1/D1 Total Body I

W1/D2 Swim

W1/D3 Run

W1/D3 Total Body II

W1/D4 Swim

W1/D5 Recovery Day/X-Train Day

W1/D6 Brick

W1/D7 Swim

W2/D1 Bike

W2/D1 Total Body I

W2/D2 Swim

W2/D3 Run w/ strides

W2/D3 Total Body II

W2/D4 Swim

W2/D5 Recovery Day/X-Train Day

W2/D6 Brick

W2/D7 Swim

W3/D1 Bike

W3/D1 Max Strength I

W3/D2 Swim

W3/D3 Max Strength II

W3/D3 Run w/ strides

W3/D4 Swim

W3/D5 Recovery Day/X-Train Day

W3/D6 Brick

W3/D7 Swim

W4/D1 Bike

W4/D1 Maintenance Strength

W4/D2 Run

W4/D3 Swim

W4/D4 Run

W4/D5 Rest day

W4/D6 Pre Race Brick

W4/D7 Race day!

W4/D3 Maintenance II

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