Name: Playbook - Nick Bare - W12/D4 Block 3 - Home training
Uploaded: 2023-07-12T03:07:30.951Z
Duration: 45 min
Description: W12/D4 Block 3 - Home training

Kinda depressed tomorrow is the last day…

Jimmy

Arber

Danny

put something to increase HR like burpees or jumping jacks!

Samantha

Joseph Lockhart

*As many rounds as possible in 40 minutes.

Each round:

- 9 pull ups
- 10 body weight squats 
- 15 push ups
- 21 core pulse ups
- 10 hanging leg raises

**Rest as little as possible until finished.

- 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

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

Push Up

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse 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

40 minute AMRAP

W12/D4 Block 3 - Home training

More beginner level to start would be less stress on the body.
But good program

Omar

Very intense. Had to modify a lot of the reps for the workouts. Coming from the couch after not working out for a year plus was a challenge but do-able w/adjustments.

Jacob

W1/D1 Block 1 - Home training

Amazingggg work out i had to modify the hanging leg raises with on the floor leg raises but i did add a set and did 25 reps instead of 20

Elvis Vincenti

Started with 300 squats unbroken. Made the workout even harder 🙃

Brian

Stretched for time so (25:30) was a good sweat legs are fried.

W1/D2 Block 1 - Home training

Had to modify the hell out of it, but got through it 😅

It was really Hard. I need to improve my upper body and legs so i can run faster.My goal is running the NYC Marathon in less than 4 hours

Gabriel Acosta

Subbed dips for tricep extension cause no equipment. Ended up with a 9km. Good hustle.

Jamie

W1/D3 Block 1 - Home training

Ehsan

Joseph

I've done everything except the core puls up, my core was sore, but im going to do it tomorrow

W1/D4 Block 1 - Home training

6 miles 59:42, 9:54 split. I was over a 10:00 split the last mile…. I wouldn’t accept anything less than 10

Zachary Mayo

W1/D5 Block 1 - Home training

Clayton

Had to cut push-ups in half. Upper body not quite there yet. Great workout!

Kyle

W2/D1 Block 1 - Home training

Tomas

My abs are destroyed. Couldn't do pulse up, i replaced them with another abs exercise easier.

BigHig

W2/D2 Block 1 - Home training

Five (5) sets in 44:44. Substituted the pull ups for inverted row (variation) and added ten (10) push-ups after the pulse ups.

W12/D4 Block 3 - Home training

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