Name: Playbook - Lee Bradbury - W1/D2 Full Body B
Uploaded: 2022-07-17T14:25:24.826Z
Duration: 60 min
Description: W1/D2 Full Body B

Level 3! The final 12 weeks of the Resilient Runners program!

In this phase, you will build upon classic strength movements and lots of single leg work to get you strong and resilient for running. This is also a great off-season program if you want to build some muscle too!

For those progressing from level 2 you will much lower rep schemes on the big lifts to encourage moving heavier weights. So if you see a drop in reps from the week before try and go heavier! If your technique is on point of course.

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell forward lunge

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Grab a low to moderate weight KB and hold it so the base is uppermost
- Set the elbow so it’s in line with the shoulder and pointing slightly out from the midline
- Walk slowly, locking the above position in place

KB Bottoms Up Carry

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Regress the exercise if required (other two movements in the video)

Hollow body hold

- Set up in a side plank position so that your arm is online with the anchor point of the band 
- Pull the band towards the ribs and hold as you drive the top knee towards 90 degrees
- Don’t allow the top shoulder to roll forward towards the ground at any time

Side Plank Row W/Knee Drive

W1/D2 Full Body B

W1/D1 Full Body A

W2/D1 Full Body A

W2/D2 Full Body B

W3/D1 Full Body A

W1/D2 Full Body B

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