Name: Playbook - Nick Bare - W9/D2 - Easy Run + Back/Core Workout
Uploaded: 2023-07-12T03:07:30.958Z
Duration: 70 min
Description: W9/D2 - Easy Run + Back/Core Workout

Casey Guerrero

Sebastian Ledlow

Zachary

Carlos

Matt

Put up 425 on deadlift. As a competitive powerlifting this program push me even hard then on my normal program. I hit 500 in my first meet. I’m gonna surpass that just being on this program. Thanks nick for all you do!

Robert

Miguel

Did reverse hyper (weighted) instead of deadlift

isaias rios

andy

TUCKER

No core. Pulled 295 3 times on dead lift.

Maximilliano

Dustin

Maxim

AM:
- My Training: 12 mile trail run
RECOMMENDED:
- Beginner: 3 mile aerobic run
- Advanced: 5 mile aerobic run

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

PM: 
Pull Workout

- Core Warm Up
- Pull Up Superset
- Deadlifts
- Kettlebell Swings + Back Hyperextensions
- Bicep Superset

Complete 3 round of the following movements: GHD sit ups, Hanging Leg Raises and Cable Crunches

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

GHD Decline 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)

Core Warm Up

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

Complete 20 reps of kettlebell swings and then move directly into back hyperextensions. Hold the top of each back hyperextension for 3 seconds and complete 10 reps.

-Stand with feet outside shoulder width and a kettle bell  n the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

If there are no machines or pieces of equipment to facilitate the back hyperextension, you can replace this movement with a low cable row or dumbbell row.

Back Hypertension

Kettlebell Swing/Back Hyperextension Superset

Complete 15 reps on preacher curls and move into chin ups for as many reps as possible (AMRAP).

- 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

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

Bicep Superset

W9/D2 - Easy Run + Back/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

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

Taylor Young

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

James santiago

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

Chris

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

W2/D3 - Fartlek Run + Lower Body/Core Workout

Ignacio Rojo

W2/D4 - Easy Run

Blake

W2/D5 - Chest/Back/Core Workout

Good body weight workout! Had to break the circuit up in half but still got it done!

Audrey

W2/D6 - Long Run + Bodyweight/Core Workout

5/5 would recommend 👍🏼

Seriously though. I hate rest days 😩

Robert Tyler

Colten

W2/D7 - OFF/Active Recovery

Great Christmas eve workout. 2.5 miles ☑️

Awesome work out and start to finish. It was a good challenge. I like the beginning warming up the core get your Headspace right for a hard push after great day.

Jolbb

W3/D1 - Easy Run + Push/Core Workout

Jenny

W3/D2 - Easy Run + Pull Workout

John

W3/D3 - 800 meter repeats + Lower Body/Core Workout

3 miles 
100 pushups 
50 pull ups
Shoulder and arm work ✔️

Nice easy day
3 miles.  10x5 Pullups
10x10 pushups

Hamdy

W3/D4 - Easy Run

Relandi De Smidt

W3/D5 - Chest/Back/Core Workout

6 miles 
Lifting complete ☑️ 
New years training day

Johan

W3/D6 - Long Run + Bodyweight/Core Workout

W3/D7 - OFF/Active Recovery

Absolutely killer workout loved every moment of it. Completely thrashed at the end. Can’t wait to do tomorrow.

W4/D1 - Easy Run + Push/Core Workout

Great workout loving this every week gets better and better

Hit 305 deadlift haven't done that in a while. Very nice

W4/D2 - Easy Run + Pull Workout

Workout was solid feeling strong working on range of motion a lot lately

W4/D3 - Easy Run + Lower Body/Core Workout

Matt B wod
5rds
5 burpees
10 Pullups
20 wall balls
30 pushups
.25 run
Time: 32:40

Add another 50 pull ups and 200 squats for a Murph to get ready for Memorial Day! 50 mins.

Lucas

W4/D4 - Easy Run

W4/D5 - Chest/Back/Core Workout

Anonymous

Robbie

W4/D6 - Long Run + Bodyweight/Core Workout

One month down!! Loving the results so far!!

Mike Kenitz

Jake Kiser

W4/D7 - OFF/Active Recovery

Holy new PR’s all around, and feel like I still had more left in the tank.  Except my run still sucks nuts.

W5/D1 - Easy Run + Chest/Tricep/Core Workout

W5/D2 - Easy Run + Back/Core Workout

Michael

W5/D3 - Lower Body/Easy Run Off

Willy wod
3rds
800m run
5 - 225 squat
200m run
11 Pullups
400m run
12 kb swing (65lb)
Time: 37:37

I made It priority to actually hit the 4 mile mark AND take your advice on the MAF method. I’ve never run 4 miles in my life and focusing on keeping my heart rate where It should be, I felt I could run forever. Thanks for your motivation to GO ONE MORE!

Zach Landing

Bump it up with 50 more pull-ups and 200 squats. #Murph

W5/D4 - Easy Run

W5/D5 - Shoulders/Accessory/Core Workout

Change up the body weight circuit each week

Holt

W5/D6 - Long Run + Bodyweight/Core Workout

Jenny Westphal

Loretta

W5/D7 - OFF/Active Recovery

W6/D1 - Easy Run + Chest/Tricep/Core Workout

Nice back wod. Pullups felt easier and was able to do more reps.

W6/D2 - Easy Run + Back/Core Workout

Brutal leg day. Went up in weight on lunges and destroyed my legs.

W6/D3 - Easy Run + Lower Body/Core Workout

Shane Decamp

W6/D4 - Easy Run

Workout was brutal. No running but alot of volume.

W6/D5 - Shoulders/Accessory/Core Workout

Austin Wilder

W6/D6 - Long Run + Bodyweight/Core Workout

I fell behind on the routine so no rest days for me for awhile 🤣

Jaylen

Blake Inman

W6/D7 - OFF/Active Recovery

Brutal workout. After that second set of pushups the workout was brutal

W7/D1 - Easy Run + Chest/Tricep/Core Workout

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

W7/D2 - Easy Run + Back/Core Workout

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

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

W7/D4 - Easy Run

This entire program is a great workout! I follow it everyday. I've never felt stronger.

W7/D5 - Chest/Back/Core Workout

Very nice workout. Run felt easier than normal. 7 miles.

Change these up. Shouldn’t be the same thing every week

W7/D6 - Long Run + Bodyweight/Core Workout

W7/D7 - OFF/Active Recovery

Brutal chest day. Second set of pushups destroyed me the rest of the wod

W9/D2 - Easy Run + Back/Core Workout

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