Name: Playbook - Nick Bare - W1/D4 - Lower Body Strength
Uploaded: 2023-07-12T03:07:30.422Z
Duration: 75 min
Description: W1/D4 - Lower Body Strength

Wesley

Stephen

Mohammad

Wayne

Cris

William

That walking barbell 😮‍💨😮‍💨🔥🔥

Juan

Antonio

John Lopez

Corey

Dylan

Chris

Ethan

Miki

Very challenging, pace yourself definitely no ego lift with a 10 miler the next day

James

Queli

Fredrick

Andrew Ochoa

Christian Tovar

Nohea M

Zach

Loved it. I went lighter than I normally do because of long run tomorrow and still killer!

Becky

Ja’Dah

Workout was solid. Going to add a 2 miler on top of this work out today.

Mike

Noel

Alex

Your work outs make me feel amazing about myself. Definitely have boosted my love of fitness

Daniel

Gabrio Lima

Very nice leg day felt stronger. Did 20mins cardio also.

Casey Guerrero

Levi

Ryan Rocha

Patrick

Easiest part of the day was the break from running!

ALFAHAD 

Michael

Brian

Holy fuck 

My legs were giving out last set of lunges

Nick

yangBAE

Brent

Jose

Morgan

Skyler Koelsch

Today’s training session consists of lower body strength and a core circuit.

Complete 3 rounds of the following exercises with 60 seconds rest in between each superset.

- 15 hanging leg raises 
- 15 cable crunches 
- 15 GHD sit ups

- 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)

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

The Core Cut

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

- 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

- 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/D4 - Lower Body Strength

Joey Cahill

Cole

Anilcoyn

W1/D1 - Easy Run + Push Workout

Jason

W1/D2 - Easy Run + Pull Workout

Brutal but great not done a shoulder workout for some time

Thomas Delariva

W1/D3 - Easy Run + Shoulder Workout

W1/D5 - Easy Run + Push Workout

Mateo

Pushed myself to 6, longest in a long time. Thanks 🙌🏻

Erika

Ran 1 mile. Rucked 3 miles. Then did a spartan race in lieu of said 10Miles

W1/D6 - 10 Mile Run

W1/D7 - Easy Run + Pull Workout

Robert VanDenburgh

What a workout for a monday morning 🌄 💪

W2/D1 - Run + Shoulders/Arms Workout

Jessica

W2/D2 - Easy Run + Lower Body Strength

Workout was hard but I feel great and starting to experience the results

Frederick

W2/D3 - Easy Run + Pull Workout

W2/D4 - Push Strength Workout

Jonathan

Jordan

10 in 90. 5 Taylor swift songs on repeat. Daddy was feeling himself

Ryan

W2/D5 - 10 Mile Run

Alexis

W2/D6 - REST

W2/D7 - Easy Run + Shoulder Workout

Brady

Jacob

W3/D1 - Lower Body Strength

Kicked my ass today… went straight into back workout after run

Alfredo

W3/D2 - Track Workout + Pull Workout

Jerad

W3/D3 - Easy Run + Push Workout

Dino

Great finishing touch on the upper after yesterday's chest

W3/D4 - Shoulders/Arms Workout

Felt great alot stronger ! Didn't feel tired as beginning of program

5.01 miles @ 10’42” per mile. AVG HR 157 bpm AVG CD 162 spm.

Chimudi Egbuna

W3/D5 - 5 Mile Run (shake out)

No push-ups or abs but he’ll still hand you 7 sets of pull-ups to failure 🤣🤣

Lawson

Add some bicep superset for the extra pump 💪🏼

Pablo Hutt

W3/D6 - Pull Strength

Not on that level yet lol only did 4 miles

8.69 miles @ 11’19” per miles. AVG HR 163 bpm and AVG CD 158 spm.

W3/D7 - 13.1 Mile Run (half marathon)

Just brutal and everything I needed today

W4/D1 - Easy Run + Lower Body Strength

W4/D2 - Interval Run + Shoulders/Arms Workout

W4/D3 - Pull Strength

Adam

Solid! Add some dumbbell pull-over to finish 🙃

Abraham

W4/D4 - Easy Run + Push Workout

Henry English

W4/D5 - REST

7 miles at 9’51” pace. AVG HR 160 bpm AVG CD 161 spm

Halfway through and have lost 12lbs to 176. Most consistent I’ve been in 10 years!

Joseph

W4/D6 - 8 Mile Run

My legs are on fiiiiiire ❤️‍🔥❤️‍🔥❤️‍🔥

Sarah

W4/D7 - Easy Run + Lower Body Strength

Great pull day moving up in strength for sure

Renae

W5/D1 - Easy Run + Pull Workout

4.02 miles at 10’54” pace. AVG HR 152 bpm. AVG CD 159 spm.

Callum

W5/D2 - Easy Run + Push Workout

Keith

W5/D3 - Easy Run + Lower Body Strength

Great shoulder and arms sess felt stronger

Shaun

W5/D4 - Shoulders/Arms Workout

Pushups at the end did me in but loved it. Chest feels hufe

Those 100 push-ups at the end turn you from a boy to a man💪🏻

W5/D5 - Easy Run + Push Workout

That’s the longest I’ve done in one go. And it felt great - love your program as well as the requirement to stick to a lower heart rate for most runs. I think it’s really helped me improve.

Kyle

8.07 miles at 11’32” per mile. AVG HR 154 bpm AVG CD 153 spm.

Taylor Young

W5/D6 - 8 Mile Run

4.01 miles at 11’19” per mile. AVG HR 141 bpm. AVG CD 158 spm.

W5/D7 - 5 Mile Run

Back & core Amazing Stuff 🔥🔥💪💪

Awesome pump. Feeling great and body has never looked better

W6/D1 - Easy Run + Pull Workout

4.07 miles at 11’19” per miles. AVG HR 147 bpm. AVG CD 158 spm.

Yes sir, Core getting stronger and stronger 💪💪

W6/D2 - Easy Run + Lower Body Strength

The superset for core is getting better and better 🫡🔥🔥

Ignacio Rojo

W6/D3 - Easy Run + Push Workout

Back feeling hella strong 🔥🔥💪💪💪

Caleb Winebrenner

W6/D4 - Pull Strength

W6/D5 - Run + Shoulders/Arms Workout

4.04 miles at 11’06” per mile. AVG HR 140 bpm. AVG CD 153 spm

🫠🫠🫠 the best thing is no free squats today 🫡😮‍💨😮‍💨😮‍💨

W1/D4 - Lower Body Strength

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