Name: Playbook - Joey Schultz - W12/D7-Sunday- Leg day- NO RUN- LAST DAY
Uploaded: 2022-06-07T21:30:53.744Z
Duration: 60 min
Description: W12/D7-Sunday- Leg day- NO RUN- LAST DAY

Today will focus on building up leg strength, to help mitigate small injuries.

LAST DAY OF THE FIRST VOLUME OF HYBRID TRAINING

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- 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
- knees behind toes

Barbell back squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Keep your feet shoulder width apart, side Lunge to one side, and come completely down until your other leg is extended. Then shoot right back up. Both side- 10 reps each.

Side Lunges

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip thrust

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - Wide

- 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- Ab Finisher

W12/D7-Sunday- Leg day- NO RUN- LAST DAY

Elijah

Zachary Ashby

Felt the chest workout hitting each area of the chest.

James Nguyen

W1/D1- Run and Chest

2 day finished successfully!
Great fast workout, thanks

Serhii Amelin

Matic

W1/D2 W1/ D2- Run & Full Body

Run + Back, is a great combo with an ab finisher.

The Ab finisher was 🔥🔥🔥 Feeling great!!

Miranda Alicia

W1/D3 - Run & Back

W1/D4 OFF DAY- Thursday

W1/D5- Run & Shoulders

W1/D6 SATURDAY LONG RUN

W1/D7 OFF DAY- Sunday

I like the combo of using a 45lb plate for a chest press and at the end of the chest finisher a med ball for a close-grip push-up.

crazy chest pump! Great way to start the week 🔥🔥🔥

W2/D1 Monday (Chest day) and RUN

Back + Run went well,  ran 3 miles and was able to do a killer back workout today. Thank you, Joey!

W2/D2 Tuesday (Back) and RUN

W2/D3 Wednesday- (Legs)- Off day from Running

W2/D4 Thursday (Bi and Tri) and RUN

W2/D5 Friday (Shoulders)- and RUN

W2/D6 Saturday- LONG RUN!

W2/D7 Sunday- (Legs)- OFF Running

W3/D1- Run & Chest

A nice jog in Dallas, TX trail and body workout on this nice day.

W3/D2- Run & Body Weight

W3/D3-  Back Session

W3/D4-Thursday (Bi and Tri) and RUN

W3/D5 - Run & Shoulders

W3/D6 SATURDAY LONG RUN

W3/D7 OFF DAY- Sunday

W4/D1- Running and Chest

Easy pace jog on the treadmill and finishing it with a full body workout

W12/D7-Sunday- Leg day- NO RUN- LAST DAY

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