Name: Playbook - Nick Bare - W2/D2 Block 1 - Pull strength
Uploaded: 2023-11-29T11:31:26.211Z
Duration: 60 min
Description: W2/D2 Block 1 - Pull strength

Taoa

Humbaba

Chris

Ethan Burbage

Trent

Ikeitius Everett

Jerel Ellis

Great workout! 💪🏻 Keep ‘em comin’!

Kevin

Anthony

Rory

Laurie

Roland

Run was tuff after yesterday’s run, but feeling great

Carlos

Great workout. Wish incorporated a little more biceps.

Ryan

Breel

Toni

Ali Zaidi

Ann Nester

Michal

didn’t mean to put 2 stars meant to put 5

Carter

Ed Zavala

Youri

Manny

Cris

Sarah

Nick

Killer! Was able to break up the run and lift.

Travis

Josh

Cameron

Yasien

Not my favorite pull day. But killer none the less

Jack

Damian

Truly needed this workout today to finish the week!

Elliott Rivera

Jorge

Mark

Wayne

Jason

Peyton

Noah

I’m dead still gonna do some bicep cable curls tho lol

Danny

This program is perfect. I feel like a proper lift is done every day but still able to run well. Truly a hybrid program.

Michael Kraft

Jacob

Alex Aguilar

*WORKOUT 1
Cardio- beginner
Easy run - Complete 25 minute run at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 6 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Pallof press
- Superman holds
- Deadlifts
- Pullups
- Dumbbell Row
- Reverse Bicep Curl
- Farmer Carry

6.0 mi Jog

Running

- 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

- Start with a shoulder-width stance
- Hold the bar with both hands
- Bring the bar in towards your chest
- Extend your arms
- Focus on your abs throughout the movement

Pallof of Press

- Lay face down on the floor
- Raise your upper body and legs off the ground
- Squeeze your glutes as you come up
- Pause at the top

Superman Hold ( hold 3 seconds at the top )

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

Deadlifts (65% of one rep max)

Deadlifts (80% of one rep max)

- Complete as many pull ups as possible in 1 minute (AMRAP) and rest 1 minute in 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 (amrap)

- 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

- Hold barbell in front of you, shoulder width and your palms facing you.
- Execute a bicep curl by bringing your hands to your chest and keeping elbows tucked by your sides.

Reverse Bicep Curl

- Hold two dumbbells by your sides
- Pinch your scapula
- Walk forward keeping your core tight

Farmer Carry

W2/D2 Block 1 - Pull strength

Solid coming off a huge gym break. day one complete!

OKUDA

A great overall workout. Tough finishing some sets as my body was shot, but pushed through and finished. Looking forward to the next one.

Travis Kinsey

Edson

W1/D1 Block 1 - Push strength

Tank

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

W1/D3 Block 1 - Lower body strength

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

W2/D2 Block 1 - Pull strength

Community

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