Name: Playbook - Nick Bare - W3/D2 - Easy Run + Pull Workout
Uploaded: 2023-07-12T03:07:30.454Z
Duration: 60 min
Description: W3/D2 - Easy Run + Pull Workout

Taylor Young

Jolbb

Jenny

Casey Guerrero

Andres

Robert

Steve

Hayden Hall

Hamdy

Jack

ERESH

I always like doing the ladder for bench, deadlift, and squats.

Matt

Chris

Carson

Felt great on the run getting little more comfortable

Karl Ken

Vincent

Jeff

Aaliyah

Collin

Sean

Skip the run. I can’t figure out my drive

Matthew Beck

Being able to track sets and weight would be perfect.

Bailey

Change a little the workout
It's the same of week one

Simone Fadda

To get that last star, I’m going to need a way to track my weight on this app. 😂

Andy Gray

Andrew

Logan

Clay

Jeremy

Joel

Scott

Eric

Fields to enter in weight used to see progression

The runs are getting easier and at a faster pace and the veins are starting to show more!!

Steliyan Jekov

Danny

Jonathan

I.L.S…. No says I. These babies are real.

Hunter

Got aggravated at gum because the gym was completely full so I walked out angry tomorrow I’ll make up for it

Mike M

Maximilliano

Had to cut out the back hyperextensions because of a neck tweak. Feeling stronger with the pull ups now, able to do 10 straight assisted by a band. Going to decrease band next pull workout.

Laurel Fontana

Blake Inman

TUCKER

Jesus

Iván Luna

AM:
- My Training: 7 mile aerobic run
RECOMMENDED:
- Beginner: 2.5 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: 
Pull Workout

- Pull Up Superset
- Deadlifts
- Kettlebell Swing/Back Hyperextension Superset
- Lat Pull Down
- Rear Delt Fly
- Hammer Curls

Start with 10 reps (or as many as possible) normal grip pull ups and then move directly into neutral grip ring pull ups for as many reps as possible. Rest 60 seconds 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

Preferably completed using rings, but if rings aren’t available you can use a neutral grip pull up bar or chin ups (palms facing you) position.

Neutral Grip Pull Ups

Pull-up Superset

* Change the weight based off the recommend reps to compete each set at an RPE 9: “RPE” is rate of perceived exertion. Choose a weight that you could complete the recommended reps with 1 rep left in the tank.
- 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

Complete 20 reps of kettlebell swings and then move directly into back hyperextensions. Hold the top of each back hyperextension for 3 seconds and complete 10 reps.

-Stand with feet outside shoulder width and a kettle bell  n the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

If there are no machines or pieces of equipment to facilitate the back hyperextension, you can replace this movement with a low cable row or dumbbell row.

Back Hypertension

Kettlebell Swing/Back Hyperextension Superset

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

-Sit on the end of a bench while holding a dumbbell in each hand. 
-Lean forward with your arms hanging outside your legs. 
-Slightly bend your arms and bring your hands out to your sides as high as you can activating your rear delts. 
-Release and repeat

Rear delt fly

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

W3/D2 - Easy Run + Pull Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

W1/D1 - Easy Run + Push/Core Workout

Sierra

W1/D2 - Easy Run + Pull Workout

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

James santiago

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

W2/D1 - Easy Run + Push/Core Workout

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

W3/D2 - Easy Run + Pull Workout

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