Name: Playbook - Nick Bare - W12/D3 Block 3 - Lower body strength
Uploaded: 2023-11-29T11:31:26.694Z
Duration: 60 min
Description: W12/D3 Block 3 - Lower body strength

Ryan

BrotherBear

Sarah

Kelly

Great started day 1 of marathon training and then this what a killer plus 100 box jumps . 🤢

Wayne

Michael Kraft

Alexandra Casi

Renae

Dominic Walton

Ozzy

Luke

Colton

Michael

Michael Rossi

Robert

Caleb Winebrenner

Kenny

Modified it a bit. We have a 1/2 marathon in a week

Maris

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 (75% 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

W12/D3 Block 3 - Lower body strength

Wow i live this program my chest pumping asf

Ayman

Couldn’t finish but I will try tomorrow

Jose

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.

W12/D3 Block 3 - Lower body strength

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