Name: Playbook - Joseph Bonini - 800m intervals | Glutes & Hamstrings
Uploaded: 2023-06-15T20:04:48.367Z
Duration: 70 min
Description: 800m intervals | Glutes & Hamstrings

• 4 x 800m intervals
• deadlifts
• back squat
• glutes

- 4 x 800m intervals
- recovery walk in between each rep

Running

- 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

Conventional deadlift

- 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

Note: first 2 sets, 2 sec pause at bottom of each rep. Final 2 sets, increase weight, no pause but still good form

Barbell back squat

Complete exercises consecutively, then rest.

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Hamstring | Glutes

800m intervals | Glutes & Hamstrings

Brandhom

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Misha SWB

9 Mile Run

Upper Body Push | Lower Body Pull | Run

Shoulders & Arms | Run

Quad Focused Leg Day

Push & Pull Hypertrophy | HIIT Circuit

Shoulders | Arms | Run

Back Day

Shoulders | Core | Cardio

Cardio of choice

Legs

Chest | Arms | Incline Walk

Back Interval Circuit

Shoulders & Core Circuit | Incline Walk

Lower Body Circuit | Incline Walk

Back | Pull Day | Incline Walk

Upper Body Circuit | Incline Walk

Shoulders | Pull | Arms | Core

Long Run

Glutes | Hamstrings | Core

Easy 7 Mile Run

Quad Leg Day | Core

12 Mile Long Run

Run | Push | Pull

Glutes & Hamstrings | Core

8 mile progression run

Run | Shoulders | Back | Arms

Quad Focused Leg Day | Core

800m intervals | Glutes & Hamstrings

More workouts from Joseph Bonini