Name: Playbook - Nick Bare - W3/D7 Block 1 - Long Run + GO ONE MORE DAILY
Uploaded: 2023-11-29T11:31:26.253Z
Duration: 90 min
Description: W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Wayne

Jacob

Jeff

Killer workout!!! Did Go One More 2.0 Week 3 Day 7 squat workout then workout 2 and then 9 miles. Highly recommend 💪🏻💪🏻

Matthew Edwards

Broke up the mileage with a workout in between.

Casey Guerrero

Peter

Exhausting but my run endurance to fatigue is getting really strong

Luigi

Kevin

*WORKOUT 1

Easy run - Complete 9 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
“GO ONE MORE” Daily
- 4 x 20 hanging leg raises
- 4 x 15 GHD sit ups
- 4 x 10 pull ups
- 4 x 25 push ups
- 4 x 20 core pulse ups

9.0 mi Jog

Running

This is the signature “GO ONE MORE” daily workout that can be completed everyday (on top of other training) in 15-20 minutes.

The workout consists of:

- 4 x 20 hanging leg raises
- 4 x 15 GHD sit ups
- 4 x 10 pull ups
- 4 x 25 push ups
- 4 x 20 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

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- 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 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

- 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

“GO ONE MORE” Daily

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

Kent

W1/D1 Block 1 - Chest Strength, Core + Easy Run

W1/D2 Block 1 - Back Strength + Easy Run

John Lopez

Eli Slipper

Steve

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

Ryan

Andres

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Andrew Ochoa

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

Was a rainy day but grind through it 💪👊

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Sarah

W2/D1 Block 1 - Chest Strength, Core + Easy Run

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Community

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