Name: Playbook - Nick Bare - W5/D3 Block 2 - Lower Body Strength, Core + Track Workout
Uploaded: 2023-11-29T11:31:26.309Z
Duration: 60 min
Description: W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

Andrew Ochoa

Brutal way to start a Monday but is what it is.

Wayne

Vlad

Mikah FRIKIN Merrill

Jack

Matt

Great leg workout! Got my legs all wobbly 😂💪🏽

HUGO

Jimmy

Karl Johnson

Ozzy

Brandon

Casey Guerrero

Michael

Ulysses

Graciela

Clay

Chuy

Chaz

Rocco

Cole Crawford

Javier

It was great. But how do you calculate 90% of effort in running? 90% of 180 bpm?

Andrea

David McCauley

*WORKOUT 1
Track Workout - 1 mile warm up at “easy pace”, 4 x 1 mile repeats at 90% effort with 90 second rest in between, 1 mile cool down

*WORKOUT 2
Lower Body Strength Training + Core
- Core Warm Up Circuit
- Barbell Back Squats
- Hip Thrusters
- Stiff Leg Dead Lifts
- Walking Barbell Lunges

1.0 mi Jog

1.0 mi Sprint

Running

The intent of this circuit is to prepare for a workout, as well as activate and warm up the core.

- Keep your core engaged and your back straight

Plank

- 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

- Start with a shoulder-width stance
- Hold the bar with both hands
- Bring the bar in towards your chest
- Extend your arms
- Focus on your abs throughout the movement

Pall of Press

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit (as long as possible)

Core warm up

- 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 (85% of 1 rep max)

- 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

- Hold two dumbbells with your palms facing you
- Hinge at the hips coming down with a neutral spine
- Come down until you reach shin height
- Pull the dumbbells up engaging your hamstrings and glutes

DB Stiff Leg Deadlift

- 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

W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

To hard. Good but I need to improve a lot! Lets goooo

André

Eli Slipper

Fabian

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

I don't think I can do the training + running 8kl in 60 min,but so far I love it

Russell

Ryan

W1/D2 Block 1 - Back Strength + Easy Run

Steve

Chad

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

Andres

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

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 🤙🏼🦵🏼

W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

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