Name: Playbook - Joey Schultz - W7/D2 - Tuesday- Run and legs
Uploaded: 2022-06-07T21:30:53.420Z
Duration: 60 min
Description: W7/D2 - Tuesday- Run and legs

Edwen

Today will be another run day, along with a lower session for legs.


ALWAYS remember- you want to try to keep your HR below your maximum aerobic heartrate! 

Equation- 180-age= your MAX HR

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

Foam Roll Warmup

Running

- 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

Smith Machine Barbell back Squat - close stance

- Start with a feet close together (close stance)
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat- Close stance

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

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

Dumbbell bulgarian split squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- 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

W7/D2 - Tuesday- Run and legs

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

W7/D2 - Tuesday- Run and legs

Community

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