Name: Playbook - Nick Bare - W7/D3 - Track Workout + Lower Body/Core Workout
Uploaded: 2023-07-12T03:07:30.822Z
Duration: 60 min
Description: W7/D3 - Track Workout + Lower Body/Core Workout

Great for you. Shitty for me. Still sick AF, just can’t get over it and get a good workout.

John

Chris

Jolbb

Very nice leg day, brutal. Felt solid. Liked the track run,was fun.

Casey Guerrero

Ignacio Rojo

Johan

BEST LEG WORKOUT OF MY LIFE! Legs are DONE!

Cody

Zachary

Gabriel

Jack

Shane Decamp

Descriptions don't match up with rep schemes

Matt

Hurt my back last week with bad form on the deadlifts, took a week off. Did light jog, 2 less sets of squats at a lower weight, replaced hack squats with kettlebell front squats, and replaced stiff leg deadlifts with reverse hyper at lower weight.

isaias rios

Miguel

Cooper

Embracing the suck today because that kicked my ass.

Austin

Jesus

Blake Inman

Maximilliano

Tough one today but always ouch and go one more!

Isaac Goss

Dustin

LEG DAY. Felt decent overall. Added core work and reverse lunges.

Mitchell Bunnell

AM:
- My Training: 10 mile aerobic run
RECOMMENDED:
- Beginner: 1 mile warm up (aerobic pace), 2 x 200 meter repeats, 4 x 400 meter repeats, 2 x 200 meter repeats, 1 mile cool down (aerobic pace)
- Advanced: 1 mile warm up (aerobic pace), 2 x 200 meter repeats, 4 x 400 meter repeats, 4 x 800 meter repeats, 2 x 200 meter repeats, 1 mile cool down (aerobic pace)

* Rest 1 minute in between repeats.

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

PM: 
Lower Body/Core Workout

- Leg Extensions
- Leg Curls
- Barbell Squats
- Hack Squats
- Walking Barbell Lunges
- Stiff Leg Deadlifts

- Extend your legs without raising your hips off the bench
- Engage your quads as you go up
- Come down in a controlled motion

Leg Extensions

- By using a leg curl machine, either start in the seated or prone position.
- Focus on keeping your core tight and maintain position throughout entire movement.
- Drive through your heels and bring feet to as close to your butt as possible and hold for 2 seconds.

Leg curls

- Work up to a one rep max at 90% max effort.
- 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

Hack Squat

- 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

- 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

W7/D3 - Track Workout + Lower Body/Core Workout

Gary

Elliot

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

Eric

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/D3 - Track Workout + Lower Body/Core Workout

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