Name: Playbook - Nick Bare - W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout
Uploaded: 2023-11-29T11:31:26.356Z
Duration: 60 min
Description: W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

Steve

Youri

Wayne

Michael Kraft

Jack

9 miles… took a little rest and hit legs. Holy cow.

Jimmy

Samual fink

Anonymous

Casey Guerrero

Santago

Michael

Need to add a place to put weight used on each exercise…thanks

Sean Dunham

Rocco

Insane squat complex. Never done that many reps at such a high weight. My legs are gassed, but I love it.

Elliott

It would
Be nice if when you opened the programming that it automatically scrolled to the next workout you’re on

Austin

Charlie

Felt strong. 235 on squat. 80lb dB on stiff legged.

Matt

Andrea

Cooper

David McCauley

*WORKOUT 1
Tempo Workout - 1 mile warm up at “easy pace”, 3 x 2 mile repeats at 5k effort with 3 minute jog 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

2.0 mi Run

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 (70%, 80%, 85%, 90%, 95% 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

W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

Kent

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John Lopez

Eli Slipper

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Ryan

Andres

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Darwin Guevara

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Andrew Ochoa

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 🤙🏼🦵🏼

W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

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