Name: Playbook - Joey Schultz - W2/D3 Wednesday- (Legs)- Off day from Running
Uploaded: 2022-06-07T21:30:53.203Z
Duration: 60 min
Description: W2/D3 Wednesday- (Legs)- Off day from Running

No run today, we will be doing a leg workout. It is so important to have strength training for legs while hybrid training.

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

Foam Roll Warmup

-Take a PVC pipe or straight bar, roll shoulders around along with front and behind

Shoulder Warmup

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

-Slowly increase weight each set
- LAST SET drop set

Sumo or Conventional deadlift

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

Weighted hip thrust

- Push through the balls of your feet
- Engage your calves as you go up
-12 reps: 4 (inner, neutral, and facing out)

Standing calf raise

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split 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

Bulgarian Split squat —> DB RDL super set

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

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/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

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

More workouts from Joey Schultz