Name: Playbook - Nick Bare - Day 1 - Run + Bodyweight Movements
Uploaded: 2023-07-12T03:07:30.021Z
Duration: 120 min
Description: Day 1 - Run + Bodyweight Movements

Great way to start off a new program and new week!

Austin

difficult. will get in shape eventually i hope

leland

Hey man! Saw your program and wanted to do the strong athlete program. I’m stationed in Böblingen, Germany. Looking forward to the rest of the program.

Luis

Brady McRae

Havent incorporated cardio much, started off with 2 miles right into the circuit and kicked my ass! Stoked for this moving forward!

Travis McRae

Derek

Eric

Joey Cahill

Tough session. Had to do some regression due to injuries and lack of fitness

Garth

Alex

Johnny Hochrek

Andre

Alon

First session back for the year ! 
Burn was real !

Jacob Lee

Dakota

Hit the Bodyweight circuit first then a 5k (20lbs) ruck run with a pace of 9:16. Day by day, brick by brick.

David Prieto

Lewis

Joshuah

Hamish

Gerard

Tatu

David

Andrew j

Walker

I was not able to do 6mi. I did 2. 2 is the most I have ran in a few years. So baby steps is better than no steps... the circuit training was 👌🏼

Brian

Ricky

Steven

Lakis

Henry

Nevin Aquinas

Great it was quite challenging, but facing adversity makes you better.

Creed

Cian Forde

Cory

Nathan

Kevin

Did the circuit straight after the 6 Miles on this one.. Great Workout

Justin

Not my style of training it seemed easy from the start but it was tough

Nikit

It was a good run, my body is definitely going to feel it tomorrow but I am happy about my results.

Leander Fourie

Went great! Slow run was really trying to focus on my heart rate though. Not sure if that’s exactly what I’m supposed to be doing?

The run was fine, circuit was hard. Abs evidently are a weak spot because the push ups and pull ups were easy but my core was tiring out quickly

Caleb

Is was good, but didn’t do the running and all of the push-ups sadly

Ted Paystrup

Starting my own training routine now after focussing on boxing specific training - going to take some time to get comfortable with some of the body weight sets again but this first circuit was a good way to get back into the swing of things

Jordan

Run 2 miles or 3600m  
Wow it was amazing after no run for few months 
🙌🏻👊🏻 many that is Nick!

Shirin

Workout should include Alts or alts without any equipment

James Martin

Kenyon White

Was hardcore, body was in clip on that last round

William

Today’s Workout Goal: 

Run 6 miles at an “easy” comfortable pace that is below your Max Aerobic Heart Rate. This is done to build your aerobic foundation and cardiovascular capacity.

After the run complete the STRONG Bodyweight Circuit.

**Refer to the MAF 180 Formula within "insights" of the app.

6.0 mi Jog

Running

Complete the following exercises in each set. Rest 60 seconds in between each set of the circuit.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

STRONG Bodyweight Circuit

Day 1 - Run + Bodyweight Movements

Ilja

Day 2 - Pull Strength Training

During the workout, it would be nice to be able to look at what weight or reps we did during a previous exercise to see progression. Example: during this workout’s barbell squats, it would be nice to see how much weight/reps I did the last time I did barbell squats. Mentally this would push me to “go one more” or push myself to try more weight.

Day 3 - Run + Lower Body Strength

Humbling. One of the best pumps I’ve had in a long time

Chris

Day 4 - Push Strength Training

Modified again due to injury. 8km on the Assault bike kind of sucked though.

Day 5 - 100 Meter Sprints

Good session. Swapped push ups with dips to save some shoulder discomfort.

Ryan

Day 6 - Upper Body Hypertrophy Pump

Matt

Definitely prepared myself for tomorrows training session. Well rested and well needed.

Eric Anthony Hermosillo

Day 7 - REST

Great workout, had me shaking like a stripper

Andrew

Day 8 - Lower Body Strength

Allen

Nate

Day 9 - Run + Bodyweight Movements

Cold/cough, had to cut it short but still got the main events in

Josh

Huperextensions is more of a glutes excersice!?

Day 10 - Pull Strength Training

Bryce

Andres

Good run day, had to take a little more time off but refuse to quit!

Hayden

Day 11 - Track Ladder

The first time I did it, I thought that it said 30 reps for the hanging legs raise instead of the 30s so it took me a little while to do it.😅

Tyler

Definitely had to yell Go One More during those pushups!

Jack

Day 12 - Push Strength Training

100° run kills. Shoulders are feeling it too.

Lucas

Day 13 - Run + Shoulder Strength

Rough day on my end, had to cut it short. But good program

Jason

Day 14 - Run + Lower Body Strength

Legs are hurting, worried about deadlifts tomorrow but going to push through!

Timothy

Day 15 - REST

Day 16 - Pull Strength Training

Quincy

Day 17 - Aerobic Run

Alexander

My triceps and chest are absolutely demolished, in the best way

Dallin

Day 18 - Push Strength Training

Day 19 - Sprints + Shoulder Strength Training

Patrick

Day 20 - Lower Body Strength

Chandler Cox

Did Ranger ruck requirement instead.  Brutal as prescribed 🤨

Gordon

Day 21 - Aerobic Run

Zachary

Day 22 - REST

Complete muscle failure when I got to the diamond push-ups lol

Day 23 - Push Strength Training

Holy hell have some squat!!! Legs are dead

Julian

Day 24 - Run + Lower Body Strength

Not sprinting. 20 mile mountain bike ride 2.4k feet of vertical ascent.

Thomas Lay

1.54 warm up and cool down to and from an open field for barefoot sprints super awesome!

Day 25 - Max Effort Sprints

Day 26 - Pull Strength Training

Meghan

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

Angus

Guillermo

Day 29 - REST

Jacob Robinson

Day 30 - Push Strength Training

Jolbb

Jiří

Day 31 - Run + Bodyweight Movements

Day 32 - Pull Strength Training

Day 33 - Run + Lower Body Strength

Just went from a shhmedium to a medium size T shirt💪🏻💪🏻

Day 34 - Shoulders + Arms Strength Training

Day 35 - Aerobic Run

Day 36 - REST

Day 37 - Run + Push Strength Training

12 minutes of lat pull downs!?!? Jk, assumed it’s 12 reps.

Lucy

Every looked at every single workout and they’re all different. That’s great! However, I prefer consistent structure and everything seems randomly thrown together.

Carson

Day 38 - Pull Strength Training

Killer, always dread this one! Such an awesome humbling circuit!

Aaron

Day 39 - Run + Bodyweight Movements

Adam

Day 40 - Shoulders + Arms Strength Training

Day 41 - Track Workout + Lower Body Strength

Day 42 - Upper Body Hypertrophy Pump + Run

Phillip

Feels great to rest because i am still sore from the run and leg workout from 2 days ago

Day 43 - REST

Day 44 - Push Strength Training

Great squat sesh, but needs more hamstring work

Day 45 - Run + Lower Body Strength

Mike

Erik

Day 46 - Run + Bodyweight Movements

I was able to break my deadlift record (200kg/ 441pounds). very happy, I feel fit

Day 1 - Run + Bodyweight Movements

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