Name: Playbook - Nick Bare - W2/D1 - Easy Run + Push/Core Workout
Uploaded: 2023-07-12T03:07:30.356Z
Duration: 70 min
Description: W2/D1 - Easy Run + Push/Core Workout

Taylor Young

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

Chris

Jolbb

Casey Guerrero

Brent

Did NOT want to show up today. Felt great once I did!

Jadi

Johan

Stephhanie

Curtis

mark

Lachlan

Cathy

Matt

Jack

Katana Grau

Gina

Marius Bakkes

Caleb

Ignacio Rojo

Steve

Hamdy

Cody

Good. Had to modify last two a small bit to accommodate schedule needs.

Andrew Parker

Audrey

Walter Hightower

Robert Tyler

Jake

Rick de Veth

Can you put intensity of each exercise and percentages on load aswell

Thai

Rayko J Castro

Colten

Carson

Leonard

Austin

william

Karl Ken

The most brutal push workout on the planet

Justin

Anthony Westbrook

Jojo Matchett

Richard

Vincent

Jacob Forrest

AM:
- My Training: 7 mile aerobic run
RECOMMENDED:
- Beginner: 2 mile aerobic run
- Advanced: 5 mile aerobic run

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

PM: 
Push Workout

- Push Up Warm Up
- Cable Flys
- Dumbbell Press + Svend Press Superset
- Overhead Press
- Lateral Raise Complex
- Tricep Superset
- Core Finisher

- 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

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

Select a weight that you can manage for 15 reps. Complete 15 reps on dumbbell chest press and move directly into 15 reps of svend press.

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

- Hold the dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

Dumbbell Press + Svend Press Superset

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders

Lateral Raise Complex

Each superset starts with completing 10-12 tricep push downs and then moving directly into diamond push ups for 10-12 reps (or as many reps as possible). Rest 90 seconds in between each superset.

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

- Start in a pushup position with your hands in a triangle position
- Flex at the elbows coming 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

Diamond Push Up

Tricep Superset

Complete 5 rounds of the following exercises to build a strong core. Rest 1 minute in between each round.

- 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

- 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)

- Keep your core engaged and your back straight

Plank

Core Finisher

W2/D1 - Easy Run + Push/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

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

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

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

W2/D1 - Easy Run + Push/Core Workout

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