Name: Playbook - Nick Bare - W10/D3 Block 3 - Lower body strength
Uploaded: 2023-11-29T11:31:26.625Z
Duration: 60 min
Description: W10/D3 Block 3 - Lower body strength

Ryan

Ulises

Can’t feel my hamstrings specially after the 100 DL. Of yesterday’s session 🔥🔥🔥🔥🔥🔥🔥

Sarah

BrotherBear

Brutal want to be sick 😫 but was great

Wayne

Alexandra Casi

A 10x10 right after a 7 mile threshold run was soul sucking

Kevin Kain

Johnny

Ryan Andrews

Oscar

Ozzy

Luke

Taylor Young

Whipped a young whipper snapper. Good stuff.

Josiah C.

Beast Mode mother freakers!!!!!! 😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈

Michael

Dylan

Case

These 10x10s will be the death of me 💀

Jason

Wesley

Logan Gosnell

RyanJacob8

Jake

Raymond1

Harrison

Bobby Trickett

Noah Koch

Matt

Workout has been great! Is there any way / any plans to add notes or something to each workout? I would love to log the weight used for each exercise to go back and reference.

Brett Graham

Jonathan Harris

Matthew

Brooks

Jose

Pierre

Evan

Assilah

Dyana Merino-Arevalo

Have a feeling my knees might hurt tmrw after that one

Doing bike not running due to hamstring injury

Wafik

Rylan

kalani

David McCauley

This workout kicked my tail, made me truly embrace the suck!

Kenny

Maris

Will

*WORKOUT 1 

Cardio - beginner
Threshold run - 1-mile warm-up (RPE 3-4) (Zone 2-3), 2.5 mile threshold (RPE 6-8) (Zone 4-5), 1-mile cool down

Cardio - intermediate/advanced
Threshold run - 1-mile warm-up (RPE 3-4) (Zone 2-3), 3 mile threshold (RPE 6-8) (Zone 4-5), 2 minutes rest, 2 x 1 mile threshold (RPE 6-8) (Zone 4-5) with 3 minutes rest in between, 1 mile cool down

*WORKOUT 2
Strength Training
- Barbell squats (10 x 10)
- Hip thrusters 
- Barbell walking lunges
- Leg curls

1.0 mi Jog

3.0 mi Run

1.0 mi Sprint

Running

- 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 knees, allowing your hips to bend backward, as you squat directly downwards
- When your thighs are horizontal to the floor press through your heels extending your legs to come up

Barbell Squat (70% of one rep max)

- 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

* 16 reps total - 8 reps each leg per set
- 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

W10/D3 Block 3 - Lower body strength

Wow i live this program my chest pumping asf

Ayman

Couldn’t finish but I will try tomorrow

Keith

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Josh

Andrew

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

Paul

Blake

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

Couldn’t finish was way too hard next time

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W10/D3 Block 3 - Lower body strength

Community

More workouts from Nick Bare