Name: Playbook - Nick Bare - W4/D3 - Easy Run + Lower Body/Core Workout
Uploaded: 2023-07-12T03:07:30.572Z
Duration: 60 min
Description: W4/D3 - Easy Run + Lower Body/Core Workout

Workout was solid feeling strong working on range of motion a lot lately

Taylor Young

Jolbb

Casey Guerrero

Ignacio Rojo

Jessie Allen

Cathy

Matt

Cody

ERESH

Add ability to track weight performed on each rep. The Bridge app does this well

Mike

Rayko J Castro

Carson

Jacob Forrest

Vincent

Shane Decamp

Andy Gray

Clay

Zach

Theres no targeting of the obliques so far

Sick workout man! PR’d my squat for 275 🔥

Jeremy

More leg stuff through the week. And more variety for gyms that don’t have machines, please! Thanks!

Hunter

It’s great! I definitely feel myself getting stronger and feeling better!

Luis

Cooper

Really starting to lean out, but still keeping my strength. Really disproves that running kills strength. In fact I feel it makes my legs stronger!!

Anonymous

Zach Landing

Dallas

Kyle Kabeary

Leg day isn’t something you do. It’s something you survive. 
Balls are dropping and manning the fuck up over here! 
#Gomore

Reid George Longphee

Blake Inman

This workout kicked my ass! Good stuff nick!

Joshua

Loretta

Mitchell Bunnell

Maxim

Caleb Winebrenner

Barbell lunges 💀💀💀💀. What a great exercise.

Alex

Air squats today due to no other squat options in the condo gym 🤦🏼‍♂️

Dustin

AM:
- My Training: 7 mile aerobic run
RECOMMENDED:
- Beginner: No Run
- Advanced: 4 mile aerobic run

* Refer to the MAF 180 method within the insights to keep heart rate below max aerobic pace.

PM: 
Lower Body/Core Workout

- Leg Extensions
- Leg Curls
- Barbell Squats
- Walking Barbell Lunges
- Cable Pull Throughs
- Core Superset

- 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

- Work up to a one rep max at 90% max effort.
- 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

- 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

This exercise is to target the glutes and hamstrings. Start by walking the rope cable attachment out. Keep your back straight and pull the rope through your legs until standing up straight and holding tension for 2-3 seconds with your glutes.

Cable Pull Throughs

Complete 4 sets of the following with 60 seconds rest in between: 15 hanging leg raises + 15 cable crunches

- 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

- 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

W4/D3 - Easy Run + Lower Body/Core Workout

Gary

Elliot

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

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

Robert

W1/D2 - Easy Run + Pull Workout

Andrew

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

W1/D7 - OFF/Active Recovery

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

Chris

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

W4/D3 - Easy Run + Lower Body/Core Workout

Community

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