Name: Playbook - Jeremy Park - Day 11: Long Run & Mobility
Uploaded: 2023-09-03T20:51:30.891Z
Duration: 45 min
Description: Day 11: Long Run & Mobility

Balthazar

5 miles was a little excessive if barely starting out.

Krystal

I accidentally ran the full 5miles, and my calves cramped around 2mile mark. And when I was having “fun” time I tore my ham string

Alex Watson

MACIEL

Nesstor

We almost there! Cutting nicely this week, focusing on strict diet and lower abs. Thanks again for keeping me motivated during these times. Personal life has been pretty choppy with my family these past 2 weeks and todays 5 mile run was tough to push through. Definitely harder than the 2nd weeks 5mile but perhaps its just a mental barrier. Physically, i am in the best shape of my life and Im very proud of that at 33. Sorry for the lengthy feedback but had to get it out. Very excited for the last couple days of this challenge and cant wait to send you the results!

Greco

Davina

Im going to sleep for hours tonight haha! Cant remember the last time I’ve ran this much! Feeling super lean from this and excited to finish out the week strong!

Douglas Eckard

Chip

A day dedicated to opening up our body and getting the long strides in. I love these days because we get to go outside and get that fresh air.

Focus: Back Flexion
- lay on your stomach
- arms high above your head 
- pull back and flex your entire posterior chain

Super Man Fly

Focus: Hip opener 
- get in that low squat 
- push your knees out using your elbows 
- and just hold and go side to side feel that stretch

Froggers

Focus: Stretching our hips
- place one leg as if you are doing a pretzel sit
- pull one leg back and just lay on the leg feeling it in your outer glutes and hips

Swan Stretch

Focus: Stretch
- stand tall and drive your knee up
- hug your knee and pull back on it
- 10 reps each leg

Knee Huggers

Focus: Full Body Warm Up
- getting the body loosened up
- in that star standing position and reach for that opposite leg

Cross Floor Taps

A nice easy going pace just to get the legs moving. Going for 5 miles. Finish it strong! Walk, run, sprint just get it done!

5 Miles

Day 11: Long Run & Mobility

Crazy feel amazing energized but a little sore

Nazarius

Ryan Forestier

Jose Zacarias

Day 1: Full Body

Fire my whole body felt like crazy I didn’t wanna do it today cause my legs were so sore but I did it

Andreas Holm

Day 2: HIIT & Abs

Uriel

Day 3: Upper Body Pump

I liked how this was kind of like a rest day, it was hard Becuase I’m not really a distance runner but I enjoyed it

Theresa

Jarell

Day 4: Run & Mobility

Oh man, this one was really nice 💪💪 still loves the pull ups

Didn’t really like some of the workouts

Day 5: Full Body Burn

7.12 mile. Shaved down from last one 7.42. 👌🏽

Day 6: Speed Run

Feeling nice and loose, ready for a tough one tomorrow

Day 7: Mobility & Stretching

Had to take a small short cut on the broad jumps. Started to kill me

Day 8: Lower Body Burn

Starting with 100 berpies is one way to do it

Benoit

Day 9: HIIT & Abs

Holy shit, I felt like I was on something

Gavin

Day 10: Upper Body Pump

Happy Friday! Big burn for the weekend! So excited to make it so far, just 1 more workout day to smash before the festival begins in Tampa! Thanks again so much for this challenge! Feeling great!

Day 12: Full Body

Zach Estes

Thanks for the ideas, too bad you havent responded/interacted once...

Day 13: HIIT & Abs

Seth Brown

Thank you so much for such an incredible month of training both mentally and physically. Ive learned so much from your workouts and cant wait to continue researching more workouts you have posted here on Playbook! Its been a tough couple weeks personally but this challenge has helped me so much! I will go ahead and send in the progress photos now! Wishing you a blessed holiday weekend and hope to hear from you soon!

Day 11: Long Run & Mobility

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