Name: Playbook - Jacob Hodge - Day 9 - run + Bodyweight movements
Uploaded: 2024-01-07T19:32:28.744Z
Duration: 60 min
Description: Day 9 - run + Bodyweight movements

*todays workout 

Run 6 miles at a “easy” comfortable pace, you should be able to hold a light conversation, this is designed to build up your aerobic foundation and your cardiovascular capacity. 
 
After the run immediately go irk the complete athlete circuit.

- run 6 miles or 60 minutes 
- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Med ball sit up or weights

- 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 you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Total athlete Bodyweight circuit

Day 9 - run + Bodyweight movements

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 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 9 - run + Bodyweight movements

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