Name: Playbook - Nick Bare - W6/D1 Block 2 - Chest Strength, Core + Easy Run
Uploaded: 2023-11-29T11:31:26.337Z
Duration: 60 min
Description: W6/D1 Block 2 - Chest Strength, Core + Easy Run

Michael

Brilliant but great to get back to running to

Wayne

Kevin

Michael Kraft

Jack

Matt

Brandon

Santago

Michele Miller

Chaz

Yeaaah I’m not going to be able to do HSPU’s at Planet Fitness… haha

Hunter

Rocco

Javier

Loved the bench set. I felt stronger than I have in a long time

Brock

Cooper

Great start to week. Wasn’t rushed. 190 on flat for 3.

David McCauley

Divan Labuschagne

*WORKOUT 1
Easy run - Complete 3 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Chest Strength Training + Core
- Core warm up
- Barbell Bench Press
- Overhead Barbell Press
- Push Up, HSPU Superset
- Incline Dumbbell/Barbell Press
- Dips, Overhead Tricep Extension Superset

3.0 mi Jog

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

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press (70%, 80%, 85%, 90%, 95% of 1 rep max)

- 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

Complete 25 push ups and then as many reps as possible of HSPU (hand stand push ups) in 1 minute. Rest 90 seconds in between each round.

- 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

- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups

Push Up + HSPU Superset

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

Complete 15 reps of bodyweight dips and then move directly into 10 reps (each arm) of overhead tricep extensions. Rest 90 seconds between each round.

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Dips + Overhead Tricep Extension Superset

W6/D1 Block 2 - Chest Strength, Core + Easy Run

Kemal

First one is the toughest, I believe it will get easier💪🏾

Muhammad Ilham

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

André

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

W6/D1 Block 2 - Chest Strength, Core + Easy Run

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