Name: Playbook - Jacob Hodge - Day 3 - Run + Lower body strength
Uploaded: 2024-12-15T06:24:54.963Z
Duration: 60 min
Description: Day 3 - Run + Lower body strength

Munsoor

*Todays workout 

In todays workout we will begin with a dynamic warm up and transition straight into squats and other leg complimentary exercises.

If you choose to do the 20 minute run before hitting legs you can skip the warmup.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

Warm up/activation

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell alternating lunges 2

Complete 15 reps of each back to back and rest.

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

Lying hamstring leg curls

Leg extensions + leg curls

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Day 3 - Run + Lower body strength

Day 1 - run + body weight movement

Day 2 - pull strength training

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.

Day 3 - Run + Lower body strength

Community

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