Name: Playbook - Nick Bare - W1/D2 - Easy Run + Pull Workout
Uploaded: 2023-07-12T03:07:30.249Z
Duration: 60 min
Description: W1/D2 - Easy Run + Pull Workout

Sierra

Robert

Taylor Young

What was a great challenge at the hallway through especially after yesterday’s hard work out

Chris

No fault of yours my poor planning left me with limited time and a crappy workout.

John

Jolbb

These pull-ups are a killer warmup. 🤘🏽

Chino

Jenny

Nice workout. Shorter than I'm use to so was able to go heavier.

Casey Guerrero

Joaquim

Gonna feel that in the morning! Great work out!

Josh

Michal Sikora

Made it useful integrating into my current workout routine. 💪💪💪 Feb ‘23 is going to be a ball buster

I’m so out of shape.  Lots of modifying to make it happen.  Good stuff

Brian

Curtis

Brutal workout!! Loved every minute of it!!

Jessie Allen

Edgar

2mi run was rough today. 23:21. Can’t wait to see that time improve. Awesome workout. Did’em both back to back.

Madison

Had to do extra sets of pull-ups at the end to make up for some reps I missed during the first workout! Great workout!

Erick

Feeling weak today. I need to step up nutrition.

Matt

4 mile run then maxed out on Deadlifts followed by remaining lifts

Kyle

Caleb Duncan

Broke up the run 3 miles in the am 1 mile in the pm for the advanced mileage

Jesus

Gina

Nate Bader

Mark

Easier than yesterday but still challenging ! 🥷🏼

Léa

Ignacio Rojo

Liam Manning

Gotta get better at pull-ups but still brutal!!

Chance Hermelink

Megan

Steve

Jack

Focused on form in deadlifts - back destroyed couldn’t really do the back extensions - maybe do some floor back extensions later. Still a good workout! Challenging!

Nathan Miller

Danny

Nicholas Minton

Joseph Gonzales

Hamdy

Michael

Definitely hard but I made it through 😁

Casey

Good session! My pull ups are weak so I had to scale the reps down.

Audrey

Andrew Parker

Robert Tyler

Jacinta

David

AM:
- My Training: 7 mile aerobic run
RECOMMENDED:
- Beginner: 2 mile aerobic run
- Advanced: 4 mile aerobic run

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

PM: 
Pull Workout

- Pull Up Superset
- Deadlifts
- Kettlebell Swing/Back Hyperextension Superset
- Lat Pull Down
- Hammer Curls

Start with 10 reps (or as many as possible) normal grip pull ups and then move directly into neutral grip ring pull ups for as many reps as possible. Rest 60 seconds between sets.

- 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

Preferably completed using rings, but if rings aren’t available you can use a neutral grip pull up bar or chin ups (palms facing you) position.

Neutral Grip Pull Ups

Pull-up Superset

* Change the weight based off the recommend reps to compete each set at an RPE 9: “RPE” is rate of perceived exertion. Choose a weight that you could complete the recommended reps with 1 rep left in the tank.
- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

Deadlifts

Complete 20 reps of kettlebell swings and then move directly into back hyperextensions. Hold the top of each back hyperextension for 3 seconds and complete 10 reps.

-Stand with feet outside shoulder width and a kettle bell  n the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

If there are no machines or pieces of equipment to facilitate the back hyperextension, you can replace this movement with a low cable row or dumbbell row.

Back Hypertension

Kettlebell Swing/Back Hyperextension Superset

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

W1/D2 - Easy Run + Pull Workout

Gary

Elliot

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

Eric

W1/D1 - Easy Run + Push/Core 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

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/D2 - Easy Run + Pull Workout

Community

More workouts from Nick Bare