Name: Playbook - Nick Bare - W4/D3 Block 1 - Lower Body Strength, Core + Track Workout
Uploaded: 2023-11-29T11:31:26.268Z
Duration: 60 min
Description: W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

Andrew Ochoa

Youri

Head to modify, back is slight concern toning down strain on lower back, mixing in rehab work

Zack

Wayne

Jack

Lucas

Taylor Young

Michael Mendoza

Meghan

Emily

Jimmy

Brutal workout, did both the track and lower body workouts back to back. Highly recommend this if you want to really push yourself to the limits of what you think is possible💪🏻💪🏻😤😤

Matthew Edwards

Anonymous

Wow long and tuff workout took all my energy to get through this one

Casey Guerrero

Rayko J Castro

Michael

Matt

Clay

Had to split them up for thanksgiving but we got it done, go one more

Chuy

2 weeks from
First half marathon. Aerobic is getting better

Bobby Trickett

I have hurt my knee so somethings I could not do but done a 50k bike ride instead of the run

Peter

My running performance has improved immensely! My 5K time has gone down multiple minutes!

Luigi

Chaz

Lachlan

Kevin

Rocco

Josue

Javier

Austin

Chest felt heavy. Didn’t push to much. 3 sets of everything. 50 push-ups to end. No thrusters.

Charlie

*WORKOUT 1
Track Run - 2 mile warm up at “easy pace”, 1600 meters, 1200 meters, 2 x 800 meters, 4 x 400 meters, 2 mile cool down at “easy pace”

**run pace should be hard as if you were running a mile for time with 1 minute rest in between intervals.

*WORKOUT 2
Lower Body Strength Training + Core
- Core Superset Circuit
- Bulgarian Split Squat
- Leg Extension + Leg Curl Superset
- Barbell Back Squat
- Walking Barbell Lunges
- Hip Thrusters

2.0 mi Jog

1.0 mi Sprint

0.8 mi Sprint

0.5 mi Sprint

0.2 mi Sprint

Running

Complete 4 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 Superset Circuit

Place one leg on a bench or raised surface so that your back leg creates a 90 degree angle. Place a barbell on your back or hold dumbbells in your hand and complete 10 reps per leg, per set.

Bulgarian Split Squat

Complete 12 reps of leg extensions and move directly into 10 reps of leg curls. Rest 60 seconds in between sets.

- 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

Leg Extension + Leg Curl Superset

- 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 (80% of 1 rep max)

- 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

- Your upper back should be on a bench and the bar about hip height
- Push through your heels raising your hips off the floor
- Squeeze your glutes at the top
- Come down in controlled motion

Hip Thrusters

W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

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

W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

Community

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