Name: Playbook - Nick Bare - Day 33 - Run + Lower Body Strength
Uploaded: 2023-07-12T03:07:30.622Z
Duration: 75 min
Description: Day 33 - Run + Lower Body Strength

Gerard

Meghan

Jolbb

Jiří

Hamish

Mike

Strength first which definitely slowed the run

Zachary

Chris

Manny

Jojo Matchett

Taylor Young

Ran for 30 minutes
The rest gave my legs a good challenge

Did this back to back and it was an absolute killer! Popped some gummy bears half way…Jheeeze!

Jacob Forrest

Angus

Guillermo

Christopher

Alex

Will

Carter

Miguel

Nicholas

Ernesto Escamilla

Today’s Workout Goal:

There are two workouts on today’s schedule. If you can’t fit both in, you can choose one, but I recommend choosing the lower body strength workout.

Complete a 40 minute run at a comfortable, aerobic pace. The second workout is a lower body strength training session where we will work up to heavy working sets of 3 reps each.

5.0 mi Run

Running

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

- 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)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

*If you do not have access to a hack squat you can substitute this movement with leg press.

Hack squat

This exercise is to target the glutes and hamstrings. Start by walking the rope cable attachment out. Keep your back straight and pull the rope through your legs until standing up straight and holding tension for 2-3 seconds with your glutes.

Cable Pull Throughs

Complete 20 reps of barbell walking lunges and before putting the weight down, complete 10 barbell squats with the same weight that was used for lunges.

- 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

- 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

Barbell Squat

Walking Barbell Lunge + Barbell Squat

Day 33 - Run + Lower Body Strength

Very good functional training excited for what’s in store

Matt

it was tough because i’m pretty out of shape and i only did 3 sets

bridget

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

Austin

Day 1 - Run + Bodyweight Movements

Ilja

leland

Day 2 - Pull Strength Training

Good workout. Couldn’t do all the exercises as mentioned however managed to get through most of it. Will need to push run in the evening.

Akrant

Day 3 - Run + Lower Body Strength

Eric

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

Day 4 - Push Strength Training

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

Garth

William

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

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

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

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

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

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

Day 29 - REST

Jacob Robinson

Day 30 - Push Strength Training

Day 31 - Run + Bodyweight Movements

Day 32 - Pull Strength Training

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

Erik

Day 46 - Run + Bodyweight Movements

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

Day 33 - Run + Lower Body Strength

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