Name: Playbook - Joseph Bonini - W1/D2 Lower Body Strength
Uploaded: 2023-06-15T20:03:12.264Z
Duration: 60 min
Description: W1/D2 Lower Body Strength

No running today. This workout focuses glutes & hamstrings to help prevent injuries when running in future workouts.

• back squat
• deadlifts
• glute bridge

- 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: can add resistance bands (optional)

Barbell back squat

- 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.

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
* 15 reps each side

Kettlebell Russian twist

- 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

Core circuit

W1/D2 Lower Body Strength

W1/D1 Easy 5 Miles | Upper Body

W1/D3 Speed Workout

W1/D4 Upper Body Strength

W1/D5 Easy Run | Lower Body Strength

W1/D6 Long Run

W2/D1 Easy 5 Miles | Upper Body

W2/D2 Speed Work | Lower Body Strength

W2/D3 60 min fast run

W2/D4 Upper Body Strength

W2/D5 Easy Run | Lower Body Strength

W2/D6 Long Run

W3/D1 Easy 6 Miles | Upper Body

W3/D2 Speed Work | Lower Body Strength

W3/D3 Interval Run

W3/D4 Upper Body Strength

W3/D5 Easy Run | Lower Body Strength

W3/D6 Long Run

W4/D1 Easy 6 Miles | Upper Body

W4/D2 Easy 4 miles | Lower Body Strength

W4/D3 Speed Workout

W4/D4 Upper Body Strength

W4/D5 Easy Run | Lower Body Strength

W4/D6 Long Run

W5/D1 DELOAD: Upper Body

W5/D2 DELOAD: Lower Body Strength

W5/D3 DELOAD: easy run

W5/D4 DELOAD: Upper Body

W5/D5 Easy Run | Lower Body Strength

W5/D6 Long Run

W6/D1 Easy 6 Miles | Upper Body

W6/D1 Speed Workout

W6/D2 4 mile tempo run | Lower Body Strength

W6/D4 Upper Body Strength

W6/D5 Easy Run | Lower Body Strength

W6/D6 Long Run

W7/D1 Easy 7 Miles | Upper Body

W7/D2 Speed Work | Lower Body Strength

W7/D3 Speed Workout

W7/D4 Upper Body Strength

W7/D5 Easy Run | Lower Body Strength

W7/D6 Long Run

W8/D1 Easy 7 Miles | Upper Body

W8/D2 Easy 5 miles | Lower Body Strength

W8/D3 Speed Workout

W8/D4 Upper Body Strength

W8/D5 Easy Run | Lower Body Strength

W8/D6 Long Run

W1/D2 Lower Body Strength

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