Name: Playbook - Nick Bare - W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run
Uploaded: 2023-11-29T11:31:26.110Z
Duration: 60 min
Description: W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

Eli Slipper

Steve

Chad

Colin

Andrew Ochoa

Justin

Roann

Youri

I thought I would power through this workout and come back in a day or two for a repeat

but I decided to just get it done 😝🤙🏽

BrotherBear

Bobby Volk

Zack

Why am so lazy to workout 😴😴😴😴 need advice guys

Sarah

Brutal workout forgot to finish and close the app yesterday

Wayne

Michael Kraft

Matt

Niyo

Jorge

Jon Hegler

Dominic Walton

Brendan

Lachlan

Taylor Young

Cindi

First workout in a week due to the worst stomach virus! Feeling pretty good after this one considering!

Johnny

Douglas James MacKay III

Aaron

Venera

Great style, I’ve been searching for the perfect mix of running with a strong weighted workout. I just recently have gotten myself interested in the endurance training, completed my first half marathon this past Sunday and couldn’t wait to being this program

Morgan

Gage

There was a point where I saw my body working out. This is 100% what I needed. It’s challenging, fully body with select focus. Definitely past the tape this month

Samual fink

Alley

Nancy

Joseph Shephard

Jimmy

Veselko

Nate

Parker

Dalton Lane

Jaulyn

Impossible to do the core circuit because of the one from monday (still sore)

Nath Bris

Be able to type in weights each week and scales option for the run

Neil

Jacob

Ozzy

John

Anonymous

Gilberto

He-man

I am wrecked! Great workout! Hardest day out of the first three!

Jared

*WORKOUT 1
Tempo Run - 1 mile warm up at “easy pace”, 3 x 2 miles at “tempo pace” with 90 second jog in between, 1 mile cool down

**tempo pace should be comfortably hard as if you were running a 10k for time.

*WORKOUT 2
Lower Body Strength Training + Core
- Core Superset Circuit
- Bulgarian Split Squat
- Leg Extension + Leg Curl Superset
- Barbell Back Squat
- Walking Barbell Lunges

1.0 mi Jog

2.0 mi Run

0.2 mi Jog

Running

Complete 4 rounds of the following exercises to build a strong core. Rest 1 minute 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

- Place cable attachment at the highest setting on cable machine.
- Position your body always from the machine with your knees on the ground. 
- Hold the cable attachment by the sides of your head so that your arms are not pulling the weight and your core is being targeted.
- Bring your elbows to your knees or the ground and hold for 2 seconds.

Cable Crunches (Core)

Core Superset Circuit

Place one leg on a bench or raised surface so that your back leg creates a 90 degree angle. Place a barbell on your back or hold dumbbells in your hand and complete 10 reps per leg, per set.

Bulgarian Split Squat

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

Barbell Squat (120% of Bodyweight)

- 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

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

First one is the toughest, I believe it will get easier💪🏾

Muhammad Ilham

To hard. Good but I need to improve a lot! Lets goooo

André

W1/D1 Block 1 - Chest Strength, Core + Easy Run

I don't think I can do the training + running 8kl in 60 min,but so far I love it

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

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