Name: Playbook - Nick Bare - W1/D4 Block 1 - Lower Body Strength
Uploaded: 2023-11-29T11:31:26.003Z
Duration: 75 min
Description: W1/D4 Block 1 - Lower Body Strength

Ivan

Casey Guerrero

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

Great workout. Everything is smoked right now

Jake

Sean McSpirit

Jonathan

Maghee

Eli Slipper

Legs were giving me a bit of trouble today from yesterday's fartlek session, especially during box jumps as the quads were a bit stiff. Thankfully, by the end of the warm-up, I was able to complete the main lower body session. From time to time, I'm hoping that the runs will be more tolerable for me to improve the lower body strength sessions.

Agha Arsallah

This workout left me wanting to crawl out of the gym! Amazing leg day 💪

Abraham

Nassredine

Nick

Good workout, wish I woulda pushed myself harder and went to true failure, but not bad

Keenan

Chris

Timothy

Gabe

Loren

Rylan

Blake

Calvin

Loved this workout. Good and challenging.

Vincent

Working through a hamstring and calf strain. We’ll be back

Adam Faulk

Thomas

Jack

Simon

Started marathon training this morning on the BPN App. Going to follow both HA 3.0 for pump and marathon training for running portion. AC Marathon 16 weeks out..

Jimmy

Buzzlight2

adam

Roderic

Was good just cant Bulgarian split squat so had to sub for weighted lunges

Alan

Loving the programming and balance of variables. In order for me to lift 85% for 5 I need more than 60dec rest. I rested for 3min between sets for that block. Loving the program though!!!

Parker

Solid workout overall. My legs get tired after the warmup but that doesn’t stop me from getting through everything else. I feel we should add hip thrusters for some glute focused work but that’s just a suggestion.

Carson

Nicolas

Yasaswy

Once you get to the Bulgarian split squats, good luck

Liam

Mathieu

Ulysses

Kevin

Brendon

Ryan

Fotios

Challenging for sure. I’m apologizing to the medics now 😂

Mike

Great workout!!!! Just need to allow myself more time to complete!!

Patrick

Leg day has me questioning all of my life choices.

Brett

Juan Angel

Junior

Jayden

Lower Body Strength Training
- Core Circuit
- Lower Body Activation Warm Up
- Barbell Squats
- Dumbbell Stiff Leg Deadlifts
- Bulgarian Split Squat
- Leg Curl + Leg Extension Superset

The intent of this circuit is to prepare for a workout, as well as activate and warm up the core.

- Keep your core engaged and your back straight

Plank

- 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

- Start with a shoulder-width stance
- Hold the bar with both hands
- Bring the bar in towards your chest
- Extend your arms
- Focus on your abs throughout the movement

Pall of Press

Core Circuit

Complete this warm up circuit before moving into heavier working sets.

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

- Step forward 
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg engaging quads and glutes to return to the initial position

Bodyweight Lunges

-Stand in front of a box.
-Jump up onto the box landing with your whole foot on the box.
-Stand up to full extension.
-Jump or step down off of box.
-Repeat

Box jumps

Lower Body Activation Warm Up

- 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 (65% of 1 rep max)

Barbell Squat (85% of 1 rep max)

- Hold two dumbbells with your palms facing you
- Hinge at the hips coming down with a neutral spine
- Come down until you reach shin height
- Pull the dumbbells up engaging your hamstrings and glutes

DB Stiff Leg Deadlift

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 15 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

W1/D4 Block 1 - Lower Body Strength

Noah

Danny

W1/D1 Block 1 - Easy Run + Chest Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Sean

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Brian Leigh

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Matthew

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

W2/D1 Block 1 - Easy Run + Chest Strength

Did bench instead of dead’s. Legs were fried

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Keith

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W2/D3 Block 1 - 800 Meter Repeats + Bodyweight Strength

Very nice leg day, felt stronger. Pr in some excercises.

Alistair

W2/D4 Block 1 - Lower Body Strength

W2/D5 Block 1 - Easy Run + Shoulders/Arms Strength

11 mile long run
1:27:30
Average pace 7:57
Lots of stomach issues tonight 
Had to do long run Thursday after Wednesdays track workout.

Mikey Hyatt

Jose

W2/D6 Block 1 - Long Run

Dane

Joey

W2/D7 Block 1 - OFF/RECOVERY

Nasty pump. Triceps were destroyed by the end.

Great pump. 38 minutes, no abs nor cardio no arms

W3/D1 Block 1 - Easy Run + Chest Strength

Brutal workout. Back and forearms were pumped

Sody

W3/D2 Block 1 - Easy Run + Back Strength

1 miles repeats hit different. Definitely need to pace better!

Best mile repeats ever. It's all coming together

W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

Nasty leg day. Haven't done a heavy 3x3 squat in a while.

W3/D4 Block 1 - Lower Body Strength

Got the run in, but didn’t get the shoulders and arms in. 🤦🏼‍♂️

W3/D5 Block 1 - Easy Run + Shoulders/Arms Strength

Went 6 miles in just under an hour for the first time since cross country in high school 🔥

11.50 miles 
7:48 average 

Had to cut slightly short

W3/D6 Block 1 - Long Run

Frederick Giroux

W3/D7 Block 1 - OFF/RECOVERY

Benjamin

W4/D1 Block 1 - Easy Run + Chest Strength

W4/D2 Block 1 - Easy Run + Back Strength

Changed the tempo run. 1 mile jog warmup, 1/4 mile run + 3/4 mile jog x 3

One day I’ll feel up to doing the full push ups and pulls 😅

Laryn Welch

Callum

W4/D3 Block 1 - Tempo Run + Bodyweight Strength

Nice leg day, felt stronger. Heavier on squat

W4/D4 Block 1 - Lower Body Strength

Ricky

Had to poop halfway through my run 🤣🤦🏻‍♂️

W4/D5 Block 1 - Easy Run + Shoulders/Arms Strength

SLOW steady state running has greatly improved over these four weeks

Still going hard on my vacation!!
#canthurtme

W4/D6 Block 1 - Long Run

Cameron

Alex

W4/D7 Block 1 - OFF/RECOVERY

6 miles, 7:40/mile
Substituted split squats for barbell squats

Connor

W5/D1 Block 2 - Easy Run + Lower Strength

In Mexico for vacation and still got it done 👌

Great workout but . . .  The bench press was a bit unrealistic. Can anyone do 85% of max 5x5 with 45 seconds rest?!  Especially after the push ups

W5/D2 Block 2 - Easy Run + Push Strength

Altered the run:
3min jog, 7min run x 4
5min jog
45 min, 4.46 miles (treadmill)

9.5 miles
Warm up 2 miles 8:20 pace 
3x10 min tempo 7:00 pace
3 min jog in between 8:20
Cool down 2 miles 8:20

W5/D3 Block 2 - Tempo Run + Bodyweight

W5/D4 Block 2 - Pull Strength

Did 7 miles east run on pull day average pace 8:20

W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy

W5/D6 Block 2 - Long Run

Seiji

Force to a bit of uphill sprinting at work, so now time to relax.

W5/D7 Block 2 - OFF/RECOVERY

W6/D1 Block 2 - Easy Run + Lower Strength

Tyler

W6/D2 Block 2 - Easy Run + Push Strength

I always enjoy these days. Just grind it out.

Justin

W6/D3 Block 2 - Tempo Workout + Bodyweight

W6/D4 Block 2 - Pull Strength

W6/D5 Block 2 - Easy Run + Upper Body Hypertrophy

I repeated this week because I was under the weather a few days last week but felt stronger than ever today on the run. Did 11 miles #GOM

W1/D4 Block 1 - Lower Body Strength

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