Name: Playbook - Nick Bare - W7/D2 - Easy Run + Back/Core Workout
Uploaded: 2023-07-12T03:07:30.790Z
Duration: 70 min
Description: W7/D2 - Easy Run + Back/Core Workout

Great workout, I’m still pretty sick, so I took it fairly easy today.  Makes me sad.

John

Jolbb

Casey Guerrero

Matt

Hayden Hall

Cody

Changed up a few things, but overall effective 💪🏻

Some movement variations break up the stale monotony of this program. 

KB gorilla rows 
DB stiff leg deadlift 
Sled drags and farmer carry.

Chris

Sebastian Ledlow

Christian

Zachary

Jack

Eric

Jeremy

Blake Inman

Jack Van Kooten

Zach

Dustin

No cable rows or core work. 305 on deadlift. 75 on rows.

AM:
- My Training: 10 mile trail run
RECOMMENDED:
- Beginner: 3 mile aerobic run
- Advanced: 6 mile aerobic run

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

PM: 
Pull Workout

- Pull Up Superset
- Deadlifts
- Dumbbell Row
- Lat Pull Down + Low Cable Row Superset
- Bicep Superset
- Core Destroyer

Start with 10 reps (or as many as possible) normal grip pull ups and then move directly into neutral grip ring pull ups for as many reps as possible. Rest 60 seconds between sets.

- 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

Preferably completed using rings, but if rings aren’t available you can use a neutral grip pull up bar or chin ups (palms facing you) position.

Neutral Grip Pull Ups

Pull-up Superset

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

Deadlifts

- 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

Complete 10 reps of lat pull downs and move directly into low cable rows (or dumbbell rows) for 10 reps.

- 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

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

Lat Pull Down + Low Row Superset

Complete 15 reps on preacher curls and move into 12 reps on 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

- 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

Bicep Superset

Complete the following exercises for 3 rounds. You have 3 minutes to complete all the exercises and use the remaining time to rest before the next round starts:

- 20 pulse ups
- 20 seconds L-sit
- 10 hanging leg raises

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

-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

- 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

Core Destroyer

W7/D2 - Easy Run + Back/Core Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

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.

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

W7/D2 - Easy Run + Back/Core Workout

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