Name: Playbook - Jacob Hodge - Day 1 - run + body weight movement
Uploaded: 2024-01-07T19:32:28.344Z
Duration: 70 min
Description: Day 1 - run + body weight movement

*Todays workout 

Run 3 miles or 30 minutes at a “easy” pace comfortably enough to hold a light conversation, this is where you will build your aerobic foundation and cardiovascular capacity.

After the run go straight into the complete athlete circuit.

- Run alone or grab a friend 
- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

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

Pull-up

body weight movement

Day 1 - run + body weight movement

Day 2 - pull strength training

Munsoor

Day 3 - Run + Lower body strength

Day 4 - Chest strength

Day 5 - sprints

Day 6 - Upper body hypertrophy

Day 7 - Rest and recover

Day 8 - lower body strength

Day 9 - run + Bodyweight movements

Day 10 - Pull strength training

Day 11 - track ladder

Day 12 - Push strength training

Day 13 - Run + shoulder strength

Day 14 - Run + Lower body strength

Day 15 - Rest and recover

Day 16 - Back day + run

Day 17 - Aerobic run

Day 18 - push strength training

Day 19 - sprints + shoulder strength training

I always seem to amaze myself with these workouts.

jacob

Day 20 - lower body strength

Day 21 - Aerobic run

Day 22 - Rest

Day 23 - Push strength training

Day 24 - Run + Lower body strength

Day 1 - run + body weight movement

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