Name: Playbook - Joseph Bonini - W1/D2 Glutes & Hamstrings | Run
Uploaded: 2023-06-15T20:05:25.299Z
Duration: 75 min
Description: W1/D2 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

W1/D2 Glutes & Hamstrings | Run

W1/D1 Push | Pull | Run

W1/D3 Easy Run

W1/D4 Shoulders | Pull | Arms | Core

W1/D5 Quad Focused Leg Day | Run

W1/D6 11 Mile Long Run

W1/D7 Active Rest Day

W2/D1 Push | Pull | Run

W2/D2 Glutes | Hamstrings | Core

W2/D3 Easy 7 Mile Run | Striders

W2/D4 Push | Pull | Run

W2/D5 Quad Leg Day | Core

W2/D6 12 Mile Long Run

W2/D7 Active Rest Day

W3/D1 Run | Push | Pull

W3/D2 Glutes & Hamstrings | Core

W3/D3 8 mile progression run

W3/D4 Run | Shoulders | Back | Arms

W3/D5 Quad Focused Leg Day | Core

W3/D6 13 Mile Long Run

W3/D7 Active Rest Day

W4/D1 Push | Pull | Run

W4/D2 Glutes | Hamstrings | Run

W4/D3 Active Rest Day

W4/D4 8 Mile Pacing Run

W4/D5 Full Body Strength

W4/D6 11 Mile Long Run

W4/D7 Active Rest Day

W1/D2 Glutes & Hamstrings | Run

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