Name: Playbook - Nick Bare - W1/D3 - Easy Run + Lower Body/Core Workout
Uploaded: 2023-07-12T03:07:30.257Z
Duration: 60 min
Description: W1/D3 - Easy Run + Lower Body/Core Workout

Sierra

Andrew

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

Taylor Young

This work out after the last two days was extremely hard at the end. I loved it. They’re very challenging, but doable.

Chris

Jolbb

Casey Guerrero

Kimo Harmon

Constantly completing this workout is getting annoying!

Brent

Eric Anthony Hermosillo

Side views on the cable crunches would be helpful to see how far away from the machine you are

Casey

Definitely a killer especially with deadlifts the day prior!

Erick

Alexander

Matt

Cathy

Robert

Katana Grau

Riley

Léa

John Paul

Kevin Turna

Ignacio Rojo

Love these splits! Getting all the areas! Cool ways to incorporate machines to hit target areas!

Nathan Miller

Jack

Joseph Gonzales

Aaron

How do I do some  of these workouts but other than that it was great .

Kfir

Alley

Brandyn

Anders

Can you add rpe or percentages for each lift.

Thai

Teri

Xavier Ramos

Tony

George

Mario

Trav

Colten

Great stuff. Maybe give alternative workouts in case we wanna substitute?

Tate Lutes

Pretty amazing. Had to drop the weight a bit vs. When I was doing a more classic push, pull, legs because I am getting used to the running (not something I have much experience with). But love that I am still able to bring so much intensity!!!!  Awesome

Carson

Lucas Garvey

Adrian

Karl Ken

Burke

AM:
- My Training: 8 mile aerobic run
RECOMMENDED:
- Beginner: No Run
- Advanced: 5 mile aerobic run

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

PM: 
Lower Body/Core Workout

- Leg Extensions
- Leg Curls
- Barbell Squats
- Walking Barbell Lunges
- Cable Pull Throughs
- Core Superset

- 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

- 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

- 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

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 4 sets of the following with 60 seconds rest in between: 15 hanging leg raises + 15 cable crunches

- 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

- 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

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

Gary

Elliot

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

Eric

W1/D1 - Easy Run + Push/Core Workout

W1/D2 - Easy Run + Pull Workout

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

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

W2/D3 - Fartlek Run + Lower Body/Core Workout

W2/D4 - Easy Run

Blake

W2/D5 - Chest/Back/Core Workout

Good body weight workout! Had to break the circuit up in half but still got it done!

Audrey

W2/D6 - Long Run + Bodyweight/Core Workout

5/5 would recommend 👍🏼

Seriously though. I hate rest days 😩

Robert Tyler

W2/D7 - OFF/Active Recovery

Great Christmas eve workout. 2.5 miles ☑️

Awesome work out and start to finish. It was a good challenge. I like the beginning warming up the core get your Headspace right for a hard push after great day.

W3/D1 - Easy Run + Push/Core Workout

Jenny

W3/D2 - Easy Run + Pull Workout

John

W3/D3 - 800 meter repeats + Lower Body/Core Workout

3 miles 
100 pushups 
50 pull ups
Shoulder and arm work ✔️

Nice easy day
3 miles.  10x5 Pullups
10x10 pushups

Hamdy

W3/D4 - Easy Run

Relandi De Smidt

W3/D5 - Chest/Back/Core Workout

6 miles 
Lifting complete ☑️ 
New years training day

Johan

W3/D6 - Long Run + Bodyweight/Core Workout

Zachary

W3/D7 - OFF/Active Recovery

Absolutely killer workout loved every moment of it. Completely thrashed at the end. Can’t wait to do tomorrow.

W4/D1 - Easy Run + Push/Core Workout

Great workout loving this every week gets better and better

Hit 305 deadlift haven't done that in a while. Very nice

W4/D2 - Easy Run + Pull Workout

Workout was solid feeling strong working on range of motion a lot lately

W4/D3 - Easy Run + Lower Body/Core Workout

Matt B wod
5rds
5 burpees
10 Pullups
20 wall balls
30 pushups
.25 run
Time: 32:40

Add another 50 pull ups and 200 squats for a Murph to get ready for Memorial Day! 50 mins.

Lucas

W4/D4 - Easy Run

W4/D5 - Chest/Back/Core Workout

Anonymous

Robbie

W4/D6 - Long Run + Bodyweight/Core Workout

One month down!! Loving the results so far!!

Mike Kenitz

Jake Kiser

W4/D7 - OFF/Active Recovery

Holy new PR’s all around, and feel like I still had more left in the tank.  Except my run still sucks nuts.

W5/D1 - Easy Run + Chest/Tricep/Core Workout

W5/D2 - Easy Run + Back/Core Workout

Michael

W5/D3 - Lower Body/Easy Run Off

Willy wod
3rds
800m run
5 - 225 squat
200m run
11 Pullups
400m run
12 kb swing (65lb)
Time: 37:37

I made It priority to actually hit the 4 mile mark AND take your advice on the MAF method. I’ve never run 4 miles in my life and focusing on keeping my heart rate where It should be, I felt I could run forever. Thanks for your motivation to GO ONE MORE!

Zach Landing

Bump it up with 50 more pull-ups and 200 squats. #Murph

W5/D4 - Easy Run

W5/D5 - Shoulders/Accessory/Core Workout

Sebastian Ledlow

Change up the body weight circuit each week

Holt

W5/D6 - Long Run + Bodyweight/Core Workout

Jenny Westphal

Loretta

W5/D7 - OFF/Active Recovery

W6/D1 - Easy Run + Chest/Tricep/Core Workout

Nice back wod. Pullups felt easier and was able to do more reps.

W6/D2 - Easy Run + Back/Core Workout

Brutal leg day. Went up in weight on lunges and destroyed my legs.

W6/D3 - Easy Run + Lower Body/Core Workout

Shane Decamp

Maximilliano

W6/D4 - Easy Run

Workout was brutal. No running but alot of volume.

W6/D5 - Shoulders/Accessory/Core Workout

Austin Wilder

W6/D6 - Long Run + Bodyweight/Core Workout

I fell behind on the routine so no rest days for me for awhile 🤣

Jaylen

Blake Inman

W6/D7 - OFF/Active Recovery

Brutal workout. After that second set of pushups the workout was brutal

W7/D1 - Easy Run + Chest/Tricep/Core Workout

Great workout, I’m still pretty sick, so I took it fairly easy today.  Makes me sad.

W7/D2 - Easy Run + Back/Core Workout

Great for you. Shitty for me. Still sick AF, just can’t get over it and get a good workout.

W7/D3 - Track Workout + Lower Body/Core Workout

W7/D4 - Easy Run

This entire program is a great workout! I follow it everyday. I've never felt stronger.

W7/D5 - Chest/Back/Core Workout

Very nice workout. Run felt easier than normal. 7 miles.

Change these up. Shouldn’t be the same thing every week

W7/D6 - Long Run + Bodyweight/Core Workout

W7/D7 - OFF/Active Recovery

Brutal chest day. Second set of pushups destroyed me the rest of the wod

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

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