Name: Playbook - Jake Stapleton - 5.0 Mile Run + Kettlebell Leg Strength
Uploaded: 2023-03-07T13:11:44.505Z
Duration: 70 min
Description: 5.0 Mile Run + Kettlebell Leg Strength

Today’s workout will consist of a 5.0 mile run + an athletic leg strength day primarily through the means of kettlebells and plyometrics!  Enjoy 🤟🏼

5.0 Mile Run

- WARM UP
- 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

- 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

- Start with a shoulder width stance 
- Jump to one side as far as possible (single leg)
- Upon landing, immediately push off in the opposite direction, transitioning to the opposite leg

Lateral bound

- Stand holding a single kettlebell or a kettlebell in each hand in the racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

Kettlebell front rack reverse lunge

- Holding a kettlebell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Kettlebell overhead reverse lunge (single)

- With one kettlebell in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Kettlebell front rack squats (single)

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell single leg RDL

5.0 Mile Run + Kettlebell Leg Strength

W5/D2 - 8.0 Mile Run

W5/D1 - Full Body Strength

W4/D7 - Active Recovery / Rest

W4/D6 - Pull Strength

W4/D5 - 10 Mile Run

W4/D4 - 3.0 Mile Race Pace + Push Strength

W4/D3 - 30 Minute EMOM

W4/D2 - 8.0 Mile Run + Push Strength

W4/D1 - 30 Minute Zone 2 & 3 Run + Pull Strength

W3/D7 - Rest

W3/D6 - 6.0 Mile Run @ Race Speed + Kettlebell Strength Flow

W3/D5 - 8.0 Mile Run + Accessory Legs

W3/D4 - Shoulders + Core

W3/D3 - 100m MAX Repeats + Push Strength

W3/D2 - 8.0 Mile Run - Easy

W3/D1 - Horsepower Hamstrings

Interval Speed Work + Heavy Pull Day

Rest & Recover

6.0 Mile Run + Heavy Legs

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Speed Work + Leg Strength

Oscar

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Full Body Kettlebell Strength

Push Strength

Arms + Shoulders

7.0 Mile Run + Pull Strength

Hamstring Strength

Heavy Push Strength

5.0 Mile Run + Kettlebell Leg Strength

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