Name: Playbook - Nick Bare - W12/D3 Block 3 - Lower Body Strength, Core + Tempo Workout
Uploaded: 2023-11-29T11:31:26.590Z
Duration: 60 min
Description: W12/D3 Block 3 - Lower Body Strength, Core + Tempo Workout

Eli Slipper

Jack

Ulises

Michael

Could you add a different variation for the hip thrusts thx

Kerwin

Michele Miller

Matt

Cooper

Lee Steinberg

*WORKOUT 1
Tempo Workout - 7 mile negative splits. Start the first mile off at an easy/comfortable pace and increase the speed of each mile. Your last mile should be at 5k pace.

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

7.0 mi Run

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 (85% of 1 rep
max)

- 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

W12/D3 Block 3 - Lower Body Strength, Core + Tempo Workout

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

Kent

W1/D1 Block 1 - Chest Strength, Core + Easy Run

W1/D2 Block 1 - Back Strength + Easy Run

I thought I was in decent shape until I started your workouts

John Lopez

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

Ryan

Andres

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Steve

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 🤙🏼🦵🏼

W2/D3 Block 1 - Lower Body Strength, Core + Track Workout

W2/D4 Block 1 - Upper Body Hypertrophy

The Metcon workouts are a killer every-time😮‍💨🤝🏾

BrotherBear

This was extremely hard. Loved the challenge

Jacob

W2/D5 Block 1 - METCON + Easy Run

Wayne

Casey Guerrero

Colton

W2/D6 Block 1 - Dedicated mobility

Nice long run 18 km just under 2 hours 💪(happy enough)

Ran 12 
9:56
9:33

8:39 8:36 8:34

9:33, 9:44

7:42,7:46,7:33 (go one more)

9:27,9:31

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

That hurt, I almost stopped in the middle to call my mom.

OMG ma triceps ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

Chad

W3/D1 Block 1 - Chest Strength, Core + Easy Run

Great lift! Deadlifts are getting stronger 🤝🏾

W3/D2 Block 1 - Back Strength + Easy Run

W3/D3 Block 1 - Lower Body Strength, Core + Fartlek Run

Toni

W3/D4 Block 1 - Upper Body Hypertrophy

That Metcon was brutal but also abit fun 👌

W3/D5 Block 1 - METCON + Easy Run

I was definitely needing a day to recover! Tough week, awesome workouts

Dino

W3/D6 Block 1 - Dedicated mobility

Jeff

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Chest is definitely feeling it! Great workout. I think the 5 miler was the easy part

W4/D1 Block 1 - Chest Strength, Core + Easy Run

I brought a friend along for the ride and he’s dead. Successful workout 5/5 ⭐️

W4/D2 Block 1 - Back Strength + Easy Run

Youri

Head to modify, back is slight concern toning down strain on lower back, mixing in rehab work

Zack

W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

Jenny

First day mlback after a week off and omg what a killer

W4/D4 Block 1 - Upper Body Hypertrophy

Trino

W4/D5 Block 1 - METCON

Need this today after my first couple sessions back

Really like the mobility days something I had neglected in the past 💪👌

Peter

Javier

W4/D6 Block 1 - Dedicated mobility

W4/D7 Block 1 - Long Run + GO ONE MORE DAILY

Option for editing or substituting exercise

James

W5/D1 Block 2 - Chest Strength, Core + Easy Run

W5/D2 Block 2 - Back Strength + Easy Run

Brutal way to start a Monday but is what it is.

Vlad

W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

Colin

W5/D4 Block 2 - Upper Body Hypertrophy

Would be nice to edit the miles and intensity on the runs

Brutal but I loved it but could only do the first lot of burpees

W5/D5 Block 2 - METCON + Easy Run

W5/D6 Block 2 - Dedicated mobility

Did 6 miles before I had to stop and get ready for work, I will do the other 5 tonight

Loren

Jimmy

W5/D7 Block 2 - Long Run + GO ONE MORE DAILY

Brilliant but great to get back to running to

Kevin

W6/D1 Block 2 - Chest Strength, Core + Easy Run

Abdulrahman Alhammadi

W6/D2 Block 2 - Back Strength + Easy Run

W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

Great pump. These are my favorite workouts!

Michael Kraft

W6/D4 Block 2 - Upper Body Hypertrophy

Jason

W6/D5 Block 2 - METCON + Easy Run

Ulysses

W6/D6 Block 2 - Dedicated mobility

Rocco

Awesome I did 16 miles and the Go one more

W6/D7 Block 2 - Long Run + GO ONE MORE DAILY

W7/D1 Block 2 - Chest Strength, Core + Easy Run

Austin

W7/D2 Block 2 - Back Strength + Easy Run

Brutal but even more when your not feeling well and had a couple days off

W7/D3 Block 2 - Lower Body Strength, Core + Fartlek Workout

W7/D4 Block 2 - Upper Body Hypertrophy

Matthew

W7/D5 Block 2 - METCON + Easy Run

W7/D6 Block 2 - Dedicated mobility

Was not feeling it after work. But I got it done and hit my splits! Super pumped. Put in the effort and it paid off big! Used Electrolytes and gel packs at 3-6-9 miles.

W12/D3 Block 3 - Lower Body Strength, Core + Tempo Workout

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