Name: Playbook - Nick Bare - W12/D2 - Easy Run + Back/Core Workout
Uploaded: 2023-07-12T03:07:31.187Z
Duration: 70 min
Description: W12/D2 - Easy Run + Back/Core Workout

Great pump. Added some gymnastics strength at the end.

Jack

Zachary

Good luck at Leadville! i’ll be rooting for you

Very little sleep. Felt decent. No chin ups. Cable crunch for core.

Matt

Austin Wilder

No cables; did weighted wide grip pull up in lieu of lat pull downs and landmine row in lieu of low cable pull

isaias rios

Dustin

Mitchell Bunnell

AM:
- My Training: 8 mile run
RECOMMENDED:
- Beginner: 2 mile aerobic run
- Advanced: 4 mile aerobic run

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

PM: 
Pull Workout

- Core Warm Up
- Pull Up Superset
- Lat Pull Down + Back Hyperextensions
- Low Cable Row
- Dumbbell Row
- Bicep Superset

Complete 3 round of the following movements: GHD sit ups, Hanging Leg Raises and Cable Crunches

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

GHD Decline 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)

Core Warm Up

Start with 10 reps (or as many as possible) normal grip pull ups and then move directly into neutral grip ring pull ups for as many reps as possible. Rest 60 seconds between sets.

- 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

Preferably completed using rings, but if rings aren’t available you can use a neutral grip pull up bar or chin ups (palms facing you) position.

Neutral Grip Pull Ups

Pull-up Superset

Complete 12 reps of lat pull downs and move directly into back hyperextensions (or dumbbell rows) for 10 reps.

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

If there are no machines or pieces of equipment to facilitate the back hyperextension, you can replace this movement with a low cable row.

Back Hypertension

Lat Pull Down + Back Hyperextensions

Position your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

Complete 15 reps on preacher curls and move into chin ups for as many reps as possible (AMRAP).

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

Bicep Superset

W12/D2 - Easy Run + Back/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

W1/D2 - Easy Run + Pull Workout

Andrew

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

Taylor Young

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

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Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

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Jessie Allen

W1/D7 - OFF/Active Recovery

James santiago

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

Chris

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

W12/D2 - Easy Run + Back/Core Workout

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