Name: Playbook - Nick Bare - W11/D6 - Long Run + Bodyweight/Core Workout
Uploaded: 2023-07-12T03:07:31.148Z
Duration: 45 min
Description: W11/D6 - Long Run + Bodyweight/Core Workout

Matt

AM:
- My Training: 10 mile aerobic run
RECOMMENDED:
- Beginner: 7 mile aerobic run
- Advanced: 11 mile aerobic run

* Refer to the MAF 180 method within the insights to keep heart rate below max aerobic pace.

PM: 
My Training: 1 Hour Stairmaster Climb + Bodyweight Circuit
RECOMMENDED:
- Bodyweight Circuit

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull 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

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

GHD Decline Sit Ups

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

Bodyweight Circuit

W11/D6 - Long Run + Bodyweight/Core Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

Robert

Taylor Young

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

W1/D3 - Easy Run + Lower Body/Core Workout

Casey Guerrero

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

W1/D4 - Easy Run

Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

Jessie Allen

W1/D7 - OFF/Active Recovery

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

Chris

Jolbb

W2/D1 - Easy Run + Push/Core Workout

oscar vasquez

Good back workout ended with a 2 mile run

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

W2/D2 - Easy Run + Pull Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W11/D6 - Long Run + Bodyweight/Core Workout

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