Name: Playbook - Nick Bare - W4/D3 Block 1 - Lower body strength
Uploaded: 2023-11-29T11:31:26.380Z
Duration: 60 min
Description: W4/D3 Block 1 - Lower body strength

Lyle

Rory

Dean

Breel

David

Youri

Cris

Sarah

Damian

James Thompson

Omg what a killer and 4 x 800m what a day to be alive

Wayne

Alexandra Casi

Morgan

Jaime

Shaun

BrotherBear

Cody

Zach

Epic workout. Lunges and hip thrusters were burners 🔥

Lucas

Kickass Workout.  Getting better on the runs.  Getting stronger.  💪

Dusty

Jared

Week 4’s ladder sets are lacking rest times.

Eli Ruddle

Sweating so bad that my toes are even sweating 😂😂
Awesome stuff

Raul

Solid workout. Love hitting legs multiple times a week

Jack Scharf

jose villa

Victor

Bill

Jacob

Ozzy

Travis

John Sintich

Raymond

Luke

Gaetano

Taylor Young

EDLO

Blake

Michael

Jamey

Josiah C.

Kiril

This one cooked my legs. Really struggled with the lunges at the end. 🥵🥵

Neil Fletcher

Justin

Mike

Philip

Case

*WORKOUT 1
Cardio - beginner
Intervals - 1 mile warm-up (RPE 3-4) (Zone 2-3), 4 x 200-meter repeats (RPE 7-9) (Zone 5) with 1-minute rest in between, 2 x 400-meter repeats (RPE 7-9) (Zone 5) with 2-minute rest in between, 1 mile cool

Cardio - intermediate/advanced
Intervals -1.5 mile warm-up (RPE 3-4) (Zone 2-3), 4 x 800-meter repeats (RPE 7-9) (zone 5) with 400 meter jog in between, 1.5 mile cool down

*WORKOUT 2
Strength Training
- Dumbbell stiff leg deadlift
- Leg extension
- Barbell squats
- Dumbbell walking lunges
- Hip thrusters

1.5 mi Jog

0.5 mi Sprint

0.2 mi Jog

Running

- Hold a dumbbell with one hand
- Come down raising your leg behind you
- Hold on to something for balance
- Come down until you reach shin height 
- Pull the dumbbell up engaging your hamstring and glutes
- Keep a neutral spine

DB Single Leg Stiff Deadlift

- 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

- 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 (70% of 1 rep max)

Barbell Squat (75% of 1 rep max)

Barbell Squat (80% of 1 rep max)

* Complete 10 reps for each leg
- 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 DB 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

Couldn’t finish but I will try tomorrow

Jose

Keith

Tucker

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

Great pump. Deadlifts are hard after running

Josh

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Andrew

W1/D3 Block 1 - Lower body strength

Chris

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

Paul

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

Couldn’t finish was way too hard next time

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W4/D3 Block 1 - Lower body strength

Community

More workouts from Nick Bare