Name: Playbook - Nick Bare - W6/D2 Block 2 - Back Strength + Easy Run
Uploaded: 2023-11-29T11:31:26.349Z
Duration: 60 min
Description: W6/D2 Block 2 - Back Strength + Easy Run

Colin

Abdulrahman Alhammadi

Steve

Wayne

Michael Kraft

Jack

Matt

Lucas

Ulises

Meghan

Anonymous

Nasty back day. Included the running within the workout

Casey Guerrero

Santago

Michael

Ulysses

Martin Roesch

Luke Roberts

Love these back workouts! Better than doing deadlifts!

Mark

Did just 5km for the run. Started to feel some tightness early, but stuck it out until the 5km mark.

Rocco

Any alternatives for bent over row for low back pain

andy

Javier

David McCauley

Cooper

No shrugs or preachers. Felt tried on pull ups. 150 on low rows.

*WORKOUT 1
Easy Run - Complete 5 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Back Strength Training 
- Single Arm Dumbbell Row
- Low Cable Row
- Barbell Row
- Pull Up, Lat Pull Down Superset
- Dumbbell Shrugs
- Bicep Superset

5.0 mi Jog

Running

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

Position your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

- Hinge at the hips and lean forward with a neutral spine
- Hold the bar with your palms facing you 
- Pull the bar up towards the bottom of your chest
- Engage your back as you pull 
- Come down in a controlled motion

Barbell Row

Complete 10 pull ups (or as many as possible) and move directly into 12 reps of lat pull downs. Rest 60 seconds in between each set.

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

Pull Up + Lat Pull Down Superset

-Stand with feet together while holding a dumbbell in each hand.
-Shrug your shoulders right up  ( as if you are trying to touch your shoulders to your ears)
-Lower to starting position.
-Repeat

Dumbbell shrug

This superset consists of chin ups and hammer curls with a focus on bicep movements. Complete 10-12 reps (each arm) of hammer curls and move directly into 12-15 reps of preacher curls.

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

Bicep Superset

W6/D2 Block 2 - Back Strength + 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

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

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Andrew Ochoa

Really nice to have some focus on mobility!

Neil

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Adriana

Was a rainy day but grind through it 💪👊

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Sarah

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Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W6/D2 Block 2 - Back Strength + Easy Run

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