Name: Playbook - Nick Bare - W5/D1 Block 2 - Push Day
Uploaded: 2023-11-29T11:31:26.417Z
Duration: 60 min
Description: W5/D1 Block 2 - Push Day

Lyle

Rory

Breel

Toni

Mike

Shane

Cris

Sarah

Jacob

Jonathan

Stephen Broughton

Brutal lol but feeling strong hit pb on db bench at 3 reps for 34kg

Wayne

Kylie

Michele Miller

Ryan

Block 2 here we go! Did 6 mile run. 💪🏼

Alexandra Casi

Daniel

David

Jacob Robinson

BrotherBear

Cody

Karsen Cesonis

Zach

Workout platform needs a place to log weight.

Noah

The ability to catalog weights in-app would be a great way to keep up with progress/ability.

Cameron

Douglas James MacKay III

Johnny

Jack

Garrett

Eli Ruddle

Nopera

Kevin Ramirez

Feeling great. Awesome workout for a Monday!

Nolan

Chris

Andrew

Julian

Chad

Luke DeGrammont

Josh

Pretty sure I moved into a new category of human

Stefan

Luke

Matthew

Travis

Colton

Shaena

*WORKOUT 1
Cardio - beginner
Easy run - Complete 4 miles at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 7 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Decline sit-ups/GHD sit-ups
- Dumbbell Chest Press
- Pushups
- Barbell Overhead Press
- Front Plate Raises
- Superset
     - Tricep Push Downs
     - Diamond Push Ups

7.0 mi Jog

Running

- 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

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

*Complete as many push ups as possible in 1 minute for each set and rest 1 minute in between each set
- 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 (amrap)

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

Each superset starts with completing 10-12 tricep push downs and then moving directly into diamond push ups for 10-12 reps (or as many reps as possible). Rest 90 seconds in between each superset.

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

- Start in a pushup position with your hands in a triangle position
- Flex at the elbows coming 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

Diamond Push Up

Superset

W5/D1 Block 2 - Push Day

Solid coming off a huge gym break. day one complete!

OKUDA

A great overall workout. Tough finishing some sets as my body was shot, but pushed through and finished. Looking forward to the next one.

Travis Kinsey

Edson

W1/D1 Block 1 - Push strength

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

Keith

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

W1/D3 Block 1 - Lower body strength

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

Paul

Blake

W1/D4 Block 1 - Dedicated mobility

It was tuff I did some extra back workouts though

Angel Santillan

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.

W5/D1 Block 2 - Push Day

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