Name: Playbook - Nick Bare - W5/D3 - Lower Body/Easy Run Off
Uploaded: 2023-07-12T03:07:30.646Z
Duration: 60 min
Description: W5/D3 - Lower Body/Easy Run Off

Jolbb

Casey Guerrero

Michael

Great workout Nick. Don’t think I didn’t notice the change in reps and pace once we hit week 5

Aaliyah

Emily

Hamdy

Adding hip and shoulder band exercises would be awesome for accessory muscle group maintenance

Mike

Brandon

Sebastian Ledlow

Kyle Hall

Shane Decamp

Clay

Matt

Zach Landing

Is the 25 walking lunges per leg or total? Great workout!!

Marc

Caleb Winebrenner

Daniel Pimentel

Laurel Fontana

Carson

Austin Wilder

Blake Inman

Alex

Max Glass

Dustin

Lower Body/Core Workout

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

Immediately After Leg Session
- My Training: 5 mile aerobic run
RECOMMENDED:
- Beginner: 1 mile aerobic run 
- Advanced: 3 mile aerobic run

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

- 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

W5/D3 - Lower Body/Easy Run Off

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

Taylor Young

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

Jessie Allen

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

W5/D3 - Lower Body/Easy Run Off

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