Name: Playbook - Nick Bare - W10/D3 Block 3 - Lower Body Strength, Core + Tempo Workout
Uploaded: 2023-11-29T11:31:26.517Z
Duration: 60 min
Description: W10/D3 Block 3 - Lower Body Strength, Core + Tempo Workout

Wayne

29 degrees out but I got goals! Great run!

Michael Kraft

Jack

Michael

Ulysses

Rhys

*WORKOUT 1
Tempo Workout - 1 mile warm up at “easy pace”, 3 miles at 5k pace with 1 minute rest, 4 x 800 meter repeats at 5k pace with 1 minute rest in between, 1 mile cool down

*WORKOUT 2
Lower Body Strength Training + Core
- Core Warm Up Circuit
- Barbell Back Squat
- Barbell Walking Lunges
- Leg Curls
- Hip Thrusters

1.0 mi Jog

3.0 mi Run

0.5 mi Sprint

Running

Complete 4 round of the following movements: GHD sit ups, L-Sits and Cable Crunches

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

GHD Decline Sit Ups

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit

- 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 Warm Up v2

- 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 (decending rep/increasing weight)

- 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

- 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

- Your upper back should be on a bench and the bar about hip height
- Push through your heels raising your hips off the floor
- Squeeze your glutes at the top
- Come down in controlled motion

Hip Thrusters

W10/D3 Block 3 - Lower Body Strength, Core + Tempo Workout

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

Eli Slipper

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

Fabian

Russell

Ryan

W1/D2 Block 1 - Back Strength + Easy Run

Steve

Chad

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

Andres

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Andrew Ochoa

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

Was a rainy day but grind through it 💪👊

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Sarah

W2/D1 Block 1 - Chest Strength, Core + Easy Run

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W10/D3 Block 3 - Lower Body Strength, Core + Tempo Workout

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