Name: Playbook - Joseph Bonini - W1/D5 Easy Run | Lower Body Strength
Uploaded: 2023-06-15T20:03:12.348Z
Duration: 75 min
Description: W1/D5 Easy Run | Lower Body Strength

• easy 3-4 mile run
• front squats
• RDLs
• core

Running

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

* perform single leg reps

Dumbbell RDL

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
* work both legs

Pistol squat

Complete exercises consecutively, then rest.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- 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

Core Blast

W1/D5 Easy Run | Lower Body Strength

W1/D1 Easy 5 Miles | Upper Body

W1/D2 Lower Body Strength

W1/D3 Speed Workout

W1/D4 Upper 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/D5 Easy Run | Lower Body Strength

More workouts from Joseph Bonini