Name: Playbook - Nick Bare - W7/D4 - Lower Body Strength
Uploaded: 2023-07-12T03:07:30.786Z
Duration: 75 min
Description: W7/D4 - Lower Body Strength

John Lopez

Andrew Ochoa

Didn’t feel good today but I pushed as much as I could 😮‍💨🥵🔥

Sarah

Casey Guerrero

Monica

It’s too easyyy without the Barbell Squats

Very nice leg day. Felt stronger on some excercises.

Taylor Young

Good, but the workouts could use a change in the ab exercises.

Nathan

Jason

weekend vibes✌🏻
Let’s turn it 🆙🌹

yangBAE

Today’s training session consists of lower body strength and a core circuit.

Complete 3 rounds of the following exercises with 60 seconds rest in between each superset.

- 15 hanging leg raises 
- 15 cable crunches 
- 15 GHD sit ups

- 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

- Place cable attachment at the highest setting on cable machine.
- Position your body always from the machine with your knees on the ground. 
- Hold the cable attachment by the sides of your head so that your arms are not pulling the weight and your core is being targeted.
- Bring your elbows to your knees or the ground and hold for 2 seconds.

Cable Crunches (Core)

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

GHD Decline Sit Ups

The Core Cut

Complete 12 reps of leg extensions and move directly into 10 reps of leg curls. Rest 60 seconds in between sets.

- 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

Leg Extension + Leg Curl Superset

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/D4 - Lower Body Strength

Brandyn

Jared

W1/D1 - Easy Run + Push Workout

Cole

W1/D2 - Easy Run + Pull Workout

I turned this into a circuit and did 1.5 MI run, dumbbell workouts, an circuit until I finished all exercises

Quinn dunziellas

W1/D3 - Easy Run + Shoulder Workout

anthony

W1/D4 - Lower Body Strength

Stephen

W1/D5 - Easy Run + Push Workout

Felt awesome this morning! 7:52/mi pace and finished at 1hr 18mins. Looking forward to attacking this next week💪🏼

Tyler

Mateo

Pushed myself to 6, longest in a long time. Thanks 🙌🏻

Erika

W1/D6 - 10 Mile Run

Great run this morning, the pump was unreal

W1/D7 - Easy Run + Pull Workout

Robert VanDenburgh

What a workout for a monday morning 🌄 💪

Wayne

W2/D1 - Run + Shoulders/Arms Workout

Jack

Jessica

W2/D2 - Easy Run + Lower Body Strength

Workout was hard but I feel great and starting to experience the results

Frederick

Cris

W2/D3 - Easy Run + Pull Workout

W2/D4 - Push Strength Workout

Killer run this AM! G1M is a game changer💪🏼 LFG! 
Time: 1:16:17 
Pace: 7:37/mi

Jonathan

W2/D5 - 10 Mile Run

Juan

W2/D6 - REST

W2/D7 - Easy Run + Shoulder Workout

Brady

W3/D1 - Lower Body Strength

W3/D2 - Track Workout + Pull Workout

Thomas Delariva

W3/D3 - Easy Run + Push Workout

W3/D4 - Shoulders/Arms Workout

Felt great alot stronger ! Didn't feel tired as beginning of program

5.01 miles @ 10’42” per mile. AVG HR 157 bpm AVG CD 162 spm.

Chimudi Egbuna

W3/D5 - 5 Mile Run (shake out)

W3/D6 - Pull Strength

Gabriel

Not on that level yet lol only did 4 miles

W3/D7 - 13.1 Mile Run (half marathon)

W4/D1 - Easy Run + Lower Body Strength

W4/D2 - Interval Run + Shoulders/Arms Workout

W4/D3 - Pull Strength

Adam

W4/D4 - Easy Run + Push Workout

Henry English

W4/D5 - REST

Half way and I’ve lost 17lbs! The best I’ve felt 🔥

7 miles at 9’51” pace. AVG HR 160 bpm AVG CD 161 spm

Halfway through and have lost 12lbs to 176. Most consistent I’ve been in 10 years!

Joseph

W4/D6 - 8 Mile Run

My legs are on fiiiiiire ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D7 - Easy Run + Lower Body Strength

Training was great run was hard in this heat

Great pull day moving up in strength for sure

W5/D1 - Easy Run + Pull Workout

4.02 miles at 10’54” pace. AVG HR 152 bpm. AVG CD 159 spm.

W5/D2 - Easy Run + Push Workout

W5/D3 - Easy Run + Lower Body Strength

Great shoulder and arms sess felt stronger

W5/D4 - Shoulders/Arms Workout

Pushups at the end did me in but loved it. Chest feels hufe

Those 100 push-ups at the end turn you from a boy to a man💪🏻

Zach

W5/D5 - Easy Run + Push Workout

That’s the longest I’ve done in one go. And it felt great - love your program as well as the requirement to stick to a lower heart rate for most runs. I think it’s really helped me improve.

Kyle

8.07 miles at 11’32” per mile. AVG HR 154 bpm AVG CD 153 spm.

W5/D6 - 8 Mile Run

4.01 miles at 11’19” per mile. AVG HR 141 bpm. AVG CD 158 spm.

W5/D7 - 5 Mile Run

Busy day ahead got what I could done and happy with that

Back & core Amazing Stuff 🔥🔥💪💪

Awesome pump. Feeling great and body has never looked better

W6/D1 - Easy Run + Pull Workout

4.07 miles at 11’19” per miles. AVG HR 147 bpm. AVG CD 158 spm.

Yes sir, Core getting stronger and stronger 💪💪

W6/D2 - Easy Run + Lower Body Strength

The superset for core is getting better and better 🫡🔥🔥

Ignacio Rojo

W6/D3 - Easy Run + Push Workout

Back feeling hella strong 🔥🔥💪💪💪

Caleb Winebrenner

W6/D4 - Pull Strength

Dino

W6/D5 - Run + Shoulders/Arms Workout

4.04 miles at 11’06” per mile. AVG HR 140 bpm. AVG CD 153 spm

🫠🫠🫠 the best thing is no free squats today 🫡😮‍💨😮‍💨😮‍💨

W7/D4 - Lower Body Strength

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