Name: Playbook - Keegan Zachary - W3D2 - Interval Run | Leg Day
Uploaded: 2024-03-03T14:52:38.326Z
Duration: 60 min
Description: W3D2 - Interval Run | Leg Day

Run:
 
Interval run 12/10/8
Start at half marathon pace for 12 minutes
2 min jog
10 min at 10K pace
2 min jog
8 min at 5K pace

Lift:

Glute Bridges
1-2-3 lunges
Hip sled pulls
Walking bodyweight lunges
Barbell back squat
Barbell RDL
Barbell walking lunges
Single leg extension
Single leg curl
Standing calf raise
Barbell back squat AMRAP buyout

Interval run 12/10/8
Start at half marathon pace for 12 minutes
2 min jog
10 min at 10K pace
2 min jog
8 min at 5K pace

Interval run

- 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

- lunge forward to the 1 o’clock position and back to the start position

- lunge forward to the 2 o’clock position and back to the start position

- lunge forward to the 3 o’clock position and back to the start position

- repeat with the opposite leg, 5 rounds each leg

1-2-3 Lunges

- From a squatted position 
- Wrap the sled around your waist and walk backward pulling the sled with you

Hip Sled pull

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Leg Warmup

- 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

Barbell back squat (75% of 1RM)

Barbell back squat (85% of 1RM)

Barbell back squat (90% of 1RM)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

Barbell back squat AMRAP (50% of 1RM)

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