Name: Playbook - Joseph Bonini - Glutes & Hamstrings | Run
Uploaded: 2023-06-15T20:04:48.129Z
Duration: 75 min
Description: Glutes & Hamstrings | Run

Second day of my my marathon hybrid training. Today we target glutes and hamstrings then finish with an easy run.

For main compound we do deadlifts.

- 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

* For last set drop weight and empty the tank

Conventional deadlift

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Complete exercises consecutively, then rest.

For abductors, can use a mini band instead of machine.

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

TEMPO: 2 sec descend, 2 sec pause at bottom of each rep

KB goblet squat

- 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

Goblet Squats | Abductors

- 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

Running

Glutes & Hamstrings | Run

Brandhom

800m intervals | Glutes & Hamstrings

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

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

Glutes & Hamstrings | Run

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