Name: Playbook - Nick Bare - W7/D1 Block 2 - Push Day
Uploaded: 2023-11-29T11:31:26.496Z
Duration: 60 min
Description: W7/D1 Block 2 - Push Day

Jared Reiser

Ryan

These workouts push me to my my limits, and I can see continual growth

Gabriel

rickson 

Shane

Jason

WOW so empressed by my strength so improving ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼💪🏼

Sarah

Damian

Wayne

Michele Miller

Gabe

Kinsey

Definitely getting stronger. Worked up to 60# on db bench 💪🏼

Alexandra Casi

Michael Kraft

That hurt just enough to love it

definitely trained past that point of failure in the last couplet. 🤙🏽

What was bubbabear supposed to do? I kept going for the team

😁

BrotherBear

Chad

Josh

Johnny

Jack

Ryan Andrews

Patrick

Luke

Luis

Austin

Enjoying these short distance runs for the time being.

Andrew

Finlay Gerrard

Blake

Michael

Jamey

Wesley

Owen Mullen

Is there a way the app can allow for weight tracking per movement.

Christopher

Nainoa

Jesse

Why so many sets of same exercise, ie, DB Chest Press?  There should be more chest focus via more hardcore chest exercises in addition to chest press.  Drop down sets & add more variation.  Plus, how about some drop sets in addition to super sets? Thanks!

Michael Rossi

Constructive feedback: this is an amazing program. The only thing I see neglected is REAR DELTS. As a former football  player I saw a lot of players pop their shoulder out of place and have to wear a shoulder brace for the remainder of the season / get surgery. Majority of research said this was due to the shoulders being pulled forward due to main focus on exercises like front raises, lat raises, and shoulder press. I read focusing on rear delts can help to strengthen and balance the shoulder to prevent it from popping out of place (forward) due to a force. Just thought isolating rear delts may help the program ! This is an awesome 12-week!

Jake

Matt

John O'Connor

The weight training repeats. Some new workouts for different muscle types

Niklas

Jordan

Edgar

I changed up the workout some but it was a good one

Jonathan Harris

Keesha

Getting back into the running after foot surgery.

Shawn

*WORKOUT 1
Cardio - beginner
Easy run - Complete 3 miles at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 3 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Decline sit-ups/GHD sit-ups
- Dumbbell Chest Press
- Pushups
- Barbell Overhead Press
- Front Plate Raises
- Superset
     - Tricep Push Downs
     - Diamond Push Ups

3.0 mi Jog

Running

- 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

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

*Complete as many push ups as possible in 1 minute for each set and rest 1 minute in between each set
- 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 (amrap)

- 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

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

Each superset starts with completing 10-12 tricep push downs and then moving directly into diamond push ups for 10-12 reps (or as many reps as possible). Rest 90 seconds in between each superset.

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

- Start in a pushup position with your hands in a triangle position
- Flex at the elbows coming 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

Diamond Push Up

Superset

W7/D1 Block 2 - Push Day

Solid coming off a huge gym break. day one complete!

OKUDA

A great overall workout. Tough finishing some sets as my body was shot, but pushed through and finished. Looking forward to the next one.

Travis Kinsey

Edson

W1/D1 Block 1 - Push strength

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

Keith

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

W7/D1 Block 2 - Push Day

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