Name: Playbook - Nick Bare - W1/D1 - Easy Run + Push/Core Workout
Uploaded: 2023-07-12T03:07:30.236Z
Duration: 65 min
Description: W1/D1 - Easy Run + Push/Core Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

Feels great getting back into it! Day 1 let’s go!

Shelby

Robert

Great training session I wrapped up with 2 miles

Taylor Young

An absolute challenge from beginning to end loved it cannot wait to try the rest of the workouts I feel like I found a program exactly meant for what I want to achieve

Chris

OMG!! What a workout. Excited to start this program!

John

Krešimir

Ahmed

1st session after my return from vacation, hard, but good feelings

Jolbb

Jenny

Casey Guerrero

Joaquim

Tony

Ran 2 miles at 9:30 average mile pace.
Felt good second mile.
Workout was great.

Zach

If you finished the routine you just did a real workout

Tyler

Tough to jump back into but a great workout. The beginning circuits suck it out of you.

Micah

Day 1 and this already kicked a**! Can’t wait to go through the whole program 🙌🏽

Afif

Iris Ahutoru

Modified a bit for the time I had, but it was great! Thanks Nick!

Cassidy

Larry

Michal Sikora

Justin

60’52”
11.302KM
outdoor mt run
Tgif😝😝😝

yangBAE

Brent

Connor

Isaiah Kauffman

Jose

Day 1 intro into my existing program and rehab. 💪

Ran out of time so had to pick and choose few bits.

Good to get back to structure

Danny

Kashus

Johan

Gage

Guillaume

YUNELIS M. LIGHTBOURN

Pushed me to a level where I noticed my limitations; but, never felt incapable of moving to the next rep.

Christopher

Enable entering data from sets and number of reps and have that data displayed during the next training session that includes that exercise.

Layne

Kristopher

Trace

Curtis

Now on to 2 miles. Just completed a half a few days ago. Glad to be back.

Coach Chris Miller

Been about 8 weeks since I have gotten to workout on my own due to a 7 week indoc program after promotion to E7. This was my first jump back in and though it was tough, it was a good challenge and I’m excited to see the improvement at the end of this. 🤘🏻

Maria Ancho

Jabel

Isaac

Jack

AM:
- My Training: 8 mile aerobic run
RECOMMENDED:
- Beginner: 2 mile aerobic run
- Advanced: 5 mile aerobic run

* Refer to the MAF 180 method within the insights to keep heart rate below max aerobic pace.

PM: 
Push Workout

- Push Up/Pull Up Warm Up
- Core Circuit 1
- Dumbbell Chest Press
- Lateral Raise Complex
- Cable Flys
- Front Plate Raises
- Tricep Superset
- Medicine Ball Push Up Finisher

Each superset starts with completing 25 push ups and then moving directly into pull ups for 10-12 reps. Rest 60 seconds in between each superset.

- 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

Push Up/Pull Up Superset

Complete 4 rounds of the following exercises to build a strong core. Rest 45 seconds in between each round.

- 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

- Keep your core engaged and your back straight

Plank

Core Circuit 1

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders

Lateral Raise Complex

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

Each superset starts with completing dips for an AMRAP (as many reps as possible) and then move directly into dumbbell tricep extensions for 10-12 reps. Rest 90 seconds in between each superset.

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Tricep Superset

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat
- Complete as many reps as possible in 1 minute and then rest 1 minute.

Medicine Ball Pushups

W1/D1 - Easy Run + Push/Core Workout

Sierra

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

W1/D3 - Easy Run + Lower Body/Core Workout

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

W1/D4 - Easy Run

Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

Jessie Allen

W1/D7 - OFF/Active Recovery

James santiago

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

W2/D1 - Easy Run + Push/Core Workout

oscar vasquez

Good back workout ended with a 2 mile run

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

W2/D2 - Easy Run + Pull Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W1/D1 - Easy Run + Push/Core Workout

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