Name: Playbook - Cody Wright - W4/D2 Legs + Abs + Easy Run
Uploaded: 2023-04-22T03:08:36.697Z
Duration: 60 min
Description: W4/D2 Legs + Abs + Easy Run

Today's training consists of 2 workouts.


1.  Easy Pace Run:
4 miles below you max aerobic heart rate

2. Legs + Abs - Strength & Hypertrophy workout

*To find your max aerobic heart rate:
180 - AGE = Max Aerobic Heart Rate

Training below your max aerobic heart rate is vital for building your aerobic base. To be as accurate as possible, wear a chest strap heart rate monitor that will sync to your watch.

4.0 mi Run

Running

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

3 x 20 (2:2:2:2) each leg

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

High Box Dumbbell Step Up

3 x 20 (2:2:2:2)

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Decline Bench Dumbbell Hamstring Curls

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

2 x 20 drop 10

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Leg Curls

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

SUPERSET: Adductor/Abductor Machine

W4/D2 Legs + Abs + Easy Run

W1/D1 Chest + Back + Easy Run

W1/D2 Legs + Abs + Easy Run

W1/D3 Shoulders + Arms + Interval Run

W1/D4 Chest + Back + Easy Run

W1/D5 Legs + Abs + Easy Run

W1/D6 Shoulders + Arms

W1/D7 Long Run

W2/D1 Chest + Back + Easy Run

W2/D2 Legs + Abs + Easy Run

W2/D3 Shoulders + Arms + Interval Run

W2/D4 Chest + Back + Easy Run

W2/D5 Legs + Abs + Easy Run

W2/D6 Shoulders + Arms

W2/D7 Long Run

W3/D1 Chest + Back + Easy Run

W3/D2 Legs + Abs + Easy Run

W3/D3 Shoulders + Arms + Tempo Run

W3/D4 Chest + Back + Easy Run

W3/D5 Legs + Abs + Easy Run

W3/D6 Shoulders + Arms

W4/D1 Chest + Back + Easy Run

W4/D3 Shoulders + Arms + Interval Run

Susant

W4/D4 Chest + Back + Easy Run

W4/D5 Legs + Abs + Easy Run

W4/D6 Shoulders + Arms

W4/D7 Long Run

W5/D1 Chest + Back + Easy Run

W5/D2 Legs + Abs + Easy Run

W5/D3 Shoulders + Arms + Interval Run

W5/D4 Chest + Back + Easy Run

W5/D5 Legs + Abs + Easy Run

W5/D6 Shoulders + Arms

W6/D1 Chest + Back + Easy Run

W6/D2 Legs + Abs + Easy Run

W6/D3 Shoulders + Arms + Interval Run

W6/D4 Chest + Back + Easy Run

W5/D7 Long Run

W6/D5 Legs + Abs + Easy Run

W6/D6 Shoulders + Arms

W6/D7 Long Run

W7/D1 Chest + Back + Easy Run

W7/D2 Legs + Abs + Easy Run

W7/D3 Shoulders + Arms + Interval Run

W7/D4 Chest + Back + Easy Run

W7/D5 Legs + Abs + Easy Run

W7/D6 Shoulders + Arms

W7:D7 Long Run

W8/D1 Chest + Back + Easy Run

W8/D2 Legs + Abs + Easy Run

W4/D2 Legs + Abs + Easy Run

More workouts from Cody Wright