Name: Playbook - Nick Bare - W8/D3 Block 2 - Lower Body Day
Uploaded: 2023-11-29T11:31:26.544Z
Duration: 60 min
Description: W8/D3 Block 2 - Lower Body Day

Stronger wk after wk❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Sarah

need to have some variations for the gym movements

Mick

Wayne

You’re one hell of an Inspiration 🤙🏽

BrotherBear

Michele Miller

Chad

Hopping in on the program after about 5 weeks of half marathon training. Lined it up so the last cash out day is the day of my race. Love love love using heart rate zones to gauge effort instead of pace. Makes it easier for a not as experienced runner like me, but can still put the work in

Really like doing hip thrusters. Strength is going up quick. Never did them before this program

Ryan Andrews

Jake

Luke

Still being new to running this was death by running that 800 had me seeing Jesus. Great workout

Taylor Young

Colton

Blake

Dylan

Michael

Jamey

Mike

Brandon

Wesley

Hunter

Matt

Sprints almost got me today but managed to push through them

Dustin

Conor

Feeling strong with a barbell and on the roads

Jack

Edgar

Ozziel Robles

Rocco

Nic Lutmer

I didn’t actually do the bb lunges. I’m sorry nick.

The app closed 3 times during my workout and deleted my progress

Alyssa

Adam

David McCauley

Travis

Maris

Mark

Cooper

Chris

Caleb Winebrenner

*WORKOUT 1
Cardio - beginner
Intervals - 1 mile warm-up (RPE 3-4) (Zone 2-3), 2 x 200-meter repeats (RPE 7-9) (Zone 5) with 1 minute rest in between, 2 x 400-meter repeats (RPE 7-9) (Zone 5) with 1 minute rest in between, 1 x 800-meter sprint (RPE 7-9) (Zone 5) with 2 minute break, 2 x 400-meter repeats (RPE 7-9) (Zone 5) with 1 minute rest in between, 2 x 200-meter repeats (RPE 7-9) (Zone 5), 1 mile cool down 

Cardio - intermediate/advanced
Intervals - 2 mile warm-up (RPE 3-4) (Zone 2-3), 2 x 200-meter repeats (RPE 7-9) (Zone 5) with 1 minute rest in between, 2 x 400-meter repeats (RPE 7-9) (Zone 5) with 1 minute rest in between, 3 x 800-meter sprint (RPE 7-9) (Zone 5) with 2 minute break, 2 x 400-meter repeats (RPE 7-9) (Zone 5) with 1 minute rest in between, 2 x 200-meter repeats (RPE 7-9) (Zone 5), 2 mile cool down 

*WORKOUT 2
Strength Training
- Dumbbell stiff leg deadlift
- Leg extension
- Leg curls
- Barbell walking lunges
- Hip thrusters

2.0 mi Jog

0.1 mi Sprint

0.2 mi Sprint

0.5 mi Sprint

Running

- Hold a dumbbell with one hand
- Come down raising your leg behind you
- Hold on to something for balance
- Come down until you reach shin height 
- Pull the dumbbell up engaging your hamstring and glutes
- Keep a neutral spine

DB Single Leg Stiff Deadlift

- 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

- 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
* 10 reps each leg

Walking Barbell Lunge

- 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

W8/D3 Block 2 - Lower Body 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.

Josh

W1/D3 Block 1 - Lower body strength

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

Paul

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W8/D3 Block 2 - Lower Body Day

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