Name: Playbook - Nick Bare - W3/D3 - 800 meter repeats + Lower Body/Core Workout
Uploaded: 2023-07-12T03:07:30.463Z
Duration: 60 min
Description: W3/D3 - 800 meter repeats + Lower Body/Core Workout

Blake

Taylor Young

John

Nice leg day felt much stronger did a pr I'm squat

Casey Guerrero

Brady

Ignacio Rojo

Jack

Chris

Carson

Francisco

Jacob Forrest

Vincent

Aaliyah

Natalie

Pretty hard.  Got a bit of a headache after squats. 405x3

Shane Decamp

Andy Gray

Bradley Futch

Joel

Logan

scott

Clay

Eric

I loved this one. I listed to the new podcast - How the Army Changed my Life and could relate 1000% to your worries and nerves myself going into the Navy as a newly commissioned officer. Thanks for always sharing your stories and perspectives!

Kelsey

Mike13

Zach Landing

Nick

Why legs only once a week? I feel like the upper body takes so much longer and is done more frequently

Hunter

Paxton

Mark

Had to change things up due to equipment I had. 
Superset x5
DB Front rack squats  x 10
Reverse DB Lunges x 20

DB Stiff leg DL 3 x 10

Superset x 3
Plate leg extension x 10
Rower Hanstring Curls. X 15

Ryan

Caleb Winebrenner

Austin Wilder

Goooood stuff, can really see progression in my core

Maxim

Ronnie

Maximilliano

Blake Inman

Jesus

Jordan

Hi Nick, thank you very much for your work and this combination of workout for this challenge. I'm someone that love to run, i love ultratrail more than marathon, so i wish you good luck for your leedville 100. This summer (between july and start of august) i will run 114km, doing the "sentiero Valtellina" (i live in Italy). I'm happy with the workout i'm doing. Your work it's inspiring. Although i had to have half of my thyroid removed due to a benign thyroid nodule, i can feel that  i have a lot of energy!!!

Charlotte

Raúl

Danny

Paige

Great! I think I saw the light after doing those barbell lunges. I was smoked

Alex

Dustin

Let’s see torched. Stayed away from squats. Went up in extensions and curls. 65 on DB deadlift.

Matt

AM:
- My Training: 8 mile run (2 mile warm up, 8 x 800 meter repeats, 2 mile cool down)
RECOMMENDED:
- Beginner: 4 mile run (1 mile warm up, 4 x 800 meter repeats, 1 mile cool down)
- Advanced: 6 mile run (2 mile warm up, 4 x 800 meter repeats, 2 mile cool down)

* 800 meter repeats should 30 seconds slower than your timed mile pace with 90 second rest in between each.

PM: 
Lower Body/Core Workout

- Leg Extensions
- Leg Curls
- Barbell Squats (barefoot)
- Stiff Leg Deadlifts
- Barbell Lunges
- Core Destroyer

- Extend your legs without raising your hips off the bench
- Engage your quads as you go up
- Come down in a controlled motion

Leg Extensions

- 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

* Remove your shoes. Focus on grabbing the floor with your toes and slowly control the movement driving through your heels.
- 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 hips as you squat directly downwards
- Drive through the floor as you thrust your hips forward towards the top

Barbell Squat (barefoot)

- Hold two dumbbells with your palms facing you
- Hinge at the hips coming down with a neutral spine
- Come down until you reach shin height
- Pull the dumbbells up engaging your hamstrings and glutes

DB Stiff Leg Deadlift

- 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

Complete 3 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)

Core Destroyer

W3/D3 - 800 meter repeats + Lower Body/Core Workout

Gary

Elliot

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

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Its fun getting back to lifting more after doing the hybrid challenge

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Epic run this morning. PUSH-UPS, Great way to end the day.

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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/D3 - 800 meter repeats + Lower Body/Core Workout

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