Name: Playbook - Nick Bare - Day 3 - Run + Lower Body Strength
Uploaded: 2023-07-12T03:07:30.156Z
Duration: 90 min
Description: Day 3 - Run + Lower Body Strength

Austin

Ilja

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.

Eric

Modified due to some injuries. Good leg pump.

Garth

Andre

Björn Berglund

William

Jacob Lee

The leg lifts are a little too short for my liking. Make it a little longer and add in some more beneficial exercises!

Omar

Started this program not hitting legs in WEEKS. I feel Tired and AMAZING

Edgar Ortiz

Corey

Hamish

Gerard

Couldn’t finish due to lower back pain but I’m sure it was a great workout!

Caleb Winebrenner

Nate

Carson

I finally have a sled to warmup with. I’m using ATG method of reverse sled pulls to strengthen my knees. It’s a killer

A.M.

I just moved to GA so getting used to the heat and had to cut the run to 3.5 miles. Great workout though! Trying to get better each day!

Jonny

Lakis

Steven

Creed

Let’s we’re very tight from previous workout so did not complete all

Bobby Trickett

Solid workout. Stretching for a solid 20 minutes after this one.

Cian Forde

Jolbb

Good workout to break this new program in.

Alex

Adam

Jordan

Did not do the run instead 20 min spin concept 2 on 90% FTP 👊🏻🙏🏻🔥🥵

Shirin

Jamie

Juan Angel

Super tough. This pushed me in a great way

Jacob

Gabrio Lima

Tyrnan

As promised, came back to finish this one off 🤙

Manny

Finished the run, no time for the weight training but I owe ya

Andrick

Jack Scharf

Only following the weight sessions as have my own running plan but Jesus my legs are smoked

Legs are shot - I need to buy some supps now

Kyle

Brutal with the 8km run in the morning 💪

Mike

Today’s Workout Goal: 

Run 5 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.

You can break these two workouts up into 2 training sessions (Run + Lower Body Strength Training) or do them back-to-back. 

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

5.0 mi Jog

Running

If you decide to break up today’s workout into two sessions (which is recommended), begin the lower body strength training session with this warm up circuit.

Complete 20 calories on the rower. If you don’t have access to a rower you can replace this movement with any other piece of cardio equipment (2 minutes instead of 20 calories)

Rower

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit

Warm Up/Activation (if workouts are broken up into two)

- Grasp the bar firmly with your hands at a comfortable width
- Your feet should be shoulder width apart, with your toes pointing slightly outwards 
- Break first with your hips as you squat directly downwards
- Drive through the floor as you thrust your hips forward towards the top

*RPE: Select a weight at an RPE (rate of perceived effort) 9. This means you should finish that set with about 1 rep left in the tank. You are not going to failure, but close.

Barbell Squat (RPE)

- Hold two dumbbells with your palms facing you
- Hinge at the hips coming down with a neutral spine
- Come down until you reach shin height
- Pull the dumbbells up engaging your hamstrings and glutes

DB Stiff Leg Deadlift

- Step forward
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg to come up engaging quads and glutes
-  Keep your chest up and core engaged throughout the movement

Walking Barbell Lunge

Complete 12 reps of leg extensions and move directly into 10 reps of leg curls. Rest 60 seconds in between sets.

- Extend your legs without raising your hips off the bench
- Engage your quads as you go up
- Come down in a controlled motion

Leg Extensions

- By using a leg curl machine, either start in the seated or prone position.
- Focus on keeping your core tight and maintain position throughout entire movement.
- Drive through your heels and bring feet to as close to your butt as possible and hold for 2 seconds.

Leg curls

Leg Extension + Leg Curl Superset

Day 3 - Run + Lower Body Strength

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

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

Day 1 - Run + Bodyweight Movements

Day 2 - Pull Strength Training

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.

Tatu

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

Alon

Day 8 - Lower Body Strength

Allen

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

Dakota

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

Travis McRae

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

Kevin

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

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.

Day 38 - Pull Strength Training

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

Aaron

Day 39 - Run + Bodyweight Movements

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

Erik

Day 46 - Run + Bodyweight Movements

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

Day 3 - Run + Lower Body Strength

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