Name: Playbook - Nick Bare - W11/D3 Block 3 - Lower body strength
Uploaded: 2023-11-29T11:31:26.659Z
Duration: 60 min
Description: W11/D3 Block 3 - Lower body strength

Box jumps was a great way to finish off the workout. Runs are getting faster too!

Ryan

Chad

BrotherBear

Wayne

Michael Kraft

Getting more comfortable with thresholds!!!

Alexandra Casi

Cindi

Johnny

Ozzy

Luke

Taylor Young

Beast mode boiiiiii!!!!!!!!
300PFT
300CFT
This workout plan is awesome!

Michael

That was awful. I felt like a psychopath doing 100 box jumps at the end. Legs are dead. 10/10 would recommend (if you like not walking)!

Matt

Noah Seely

Rocco

Josue

Ethan

Those box jumps were a nice sadistic touch 😂

Wes Hines

Maris

Scaled. Curl, squats and lunges. Added 100 push-ups.

Cooper

*WORKOUT 1 

Cardio - beginner
Threshold run - 1-mile warm-up (RPE 3-4) (Zone 2-3), 2 mile threshold (RPE 6-8) (Zone 4-5), 2 minute rest, 2 x 1 mile as fast as possible with 3 minute rest in between, 1-mile cool down

Cardio - intermediate/advanced
Threshold run - 1.5-mile warm-up (RPE 3-4) (Zone 2-3), 2 mile threshold (RPE 6-8) (Zone 4-5), 2 minutes rest, 2 x 1 mile as fast as possible with 3 minutes rest in between, 1.5-mile cool down

*WORKOUT 2
Strength Training
- Barbell squats
- Hip thrusters 
- Barbell walking lunges
- Leg curls
- Box jumps

1.5 mi Jog

2.0 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 (85% 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

- 100 reps for time
-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

W11/D3 Block 3 - Lower body strength

Solid coming off a huge gym break. day one complete!

OKUDA

A great overall workout. Tough finishing some sets as my body was shot, but pushed through and finished. Looking forward to the next one.

Travis Kinsey

Edson

W1/D1 Block 1 - Push strength

Tank

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

Josh

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

Never done upper body days and it showed 🥵🤣

Cameron

W1/D5 Block 1 - Upper body hypertrophy

Break down each section into specific movements / stretches.

Jeremy

W1/D6 Block 1 - Dedicated mobility

Killer as always, reps on reps. Let’s goooo

Sick workout tris were destroyed could barely do a diamond push up at the end

Carlton

W1/D7 Block 1 - Lower body/arms hypertrophy

Doug Butcher

Luke Scott

W2/D1 Block 1 - Push strength

Taoa

Humbaba

W2/D2 Block 1 - Pull strength

I meant to put 5 stars but I’m shaking. It was rough. But in a good way.

Raven

Angel Santillan

W2/D3 Block 1 - Lower body strength

Nick Persen

W2/D4 Block 1 - Dedicated mobility

Daniel 

W2/D5 Block 1 - Upper body hypertrophy

It was good… maybe someday a little bit of yoga?

Manuel

Jayden

W2/D6 Block 1 - Dedicated mobility

Great workout. Gonna be sore at work tonight.

Ray Garcia

Chema

W2/D7 Block 1 - Lower body/arms hypertrophy

William

W3/D1 Block 1 - Push strength

Christopher

W3/D2 Block 1 - Pull strength

Ikeitius Everett

W3/D3 Block 1 - Lower body strength

Cody

Mark Welch

W3/D4 Block 1 - Dedicated mobility

Odelia

Rory

W3/D5 Block 1 - Upper body hypertrophy

Cris

Stephen Broughton

James Thompson

W3/D6 Block 1 - Dedicated mobility

Enrique 

Mohammad

W3/D7 Block 1 - Lower body/arms hypertrophy

Gabriel Acosta

Joshua

W4/D1 Block 1 - Push strength

Logan

Jacob

W4/D2 Block 1 - Pull strength

Lyle

W4/D3 Block 1 - Lower body strength

rickson 

Breel

W4/D4 Block 1 - Dedicated mobility

john sykaris

Roland

4 weeks in… already stronger and faster!!

Rachel

W4/D5 Block 1 - Upper body hypertrophy

First day without mask in the gym can’t wait for the second half of this

Alex Taylor

W4/D6 Block 1 - Dedicated mobility

Genevieve

Jerad

Clinton

W4/D7 Block 1 - Lower body/arms hypertrophy

W5/D1 Block 2 - Push Day

30 second holds on the superman’s? 12x3? Is that correct 😭😅😳

W5/D2 Block 2 - Pull Day

W5/D3 Block 2 - Lower Body Day

Kiril

W5/D4 Block 2 - Dedicated Mobility

Sean

W5/D5 Block 2 - Bodyweight/Accessory Movements

Jared Reiser

W5/D6 Block 2 - Strongman Saturday 1

Felt more like a mile run than a 8 mile recovery run but I’ll take it. 9:45 pace 🥞

W5/D7 Block 2 - Recovery Run / Mobility

Great chest pump from the dumbbell press!

W6/D1 Block 2 - Push Day

David

Shane

W6/D2 Block 2 - Pull Day

W6/D3 Block 2 - Lower Body Day

Nice mobility before my 10km race day tomoz

Te Rongonui Atkins

W6/D4 Block 2 - Dedicated Mobility

Corbin

Justin

W6/D5 Block 2 - Bodyweight/Accessory Movements

Dean

W6/D6 Block 2 - Strongman Saturday 2

Ran 6 miles @9:17 pace. Felt good! 🏃‍♀️💜

W6/D7 Block 2 - Recovery Run / Mobility

W7/D1 Block 2 - Push Day

Great workout with the wife on 35th anniversary

Greg

W7/D2 Block 2 - Pull Day

Completed my mile in 6:18!  Beat my previous best by almost a minute 🫡🔥

Nick

W7/D3 Block 2 - Lower Body Day

Ben White

W7/D4 Block 2 - Dedicated Mobility

Pull-ups and push-ups are always great finishers!

W7/D5 Block 2 - Bodyweight/Accessory Movements

These also push me to step up my weights and lift more!

Gabriel

W7/D6 Block 2 - Strongman Saturday 1

Had to cycle and not run as a knee problem but no stopping me

Great workouts; not too satisfied with my performance.

Good recovery;

Let’s cook something else for recov;

Integrate BPN athletic meet ups with this sub ?

W11/D3 Block 3 - Lower body strength

Community

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