Name: Playbook - Nick Bare - W9/D3 Block 3 - Lower body strength (5k time trial)
Uploaded: 2023-11-29T11:31:26.584Z
Duration: 60 min
Description: W9/D3 Block 3 - Lower body strength (5k time trial)

Ryan

Love how smooth is my squats today 💪🏼❤️‍🔥

Sarah

Ran a 20:10!!! Got the kick wrong but a PB!

Anish

Relandi De Smidt

Lunges at the end were a true challenge this morning. Got it done!

Ryan Andrews

Did lift in morning and run in evening. 22:25, fastest since high school and about 60 pounds heavier since then thanks to weight lifting

Zach

Luke DeGrammont

Colton

Michael

Yesterdays workout made me so sore that I couldn’t even do todays workout. Body is super achy.

Lucas

Mike

Brandon

Andrew

Kerwin

Hunter

Noah

Conor

Edgar

Jonathan Harris

Rocco

Any way when starting my workout during the program not having to scroll all the way down through past workouts?

Ethan

Matthew Beaty

Dean

Kenny Gorham

Maris

John Hatfield

Time constraint. Finished smith machine squat w/ 225. Added 80 push-ups. Didn’t get to lunges or thrusters.

Matt

*WORKOUT 1 (5k time trial day)
Cardio - 5k Time Trial
- Begin with a 1.5 mile warm up at a very slow and easy comfortable pace. Rest 5 minutes and stay loose before starting the time trial. Complete a 5k (3.1 mile) time trial as fast as possible. Cool down with a 1.5 mile cool down run at a very slow and easy comfortable pace.

*WORKOUT 2
Strength Training
- Barbell squats 
- Hip thrusters 
- Dumbbell walking lunges
- Leg curls

1.5 mi Jog

3.1 mi Sprint

Running

- 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 knees, allowing your hips to bend backward, as you squat directly downwards
- When your thighs are horizontal to the floor press through your heels extending your legs to come up

Barbell Squat (65% of one rep max)

Barbell Squat (85% of one rep max)

- 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

* 16 reps total - 8 reps each leg per set
- 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

- 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

W9/D3 Block 3 - Lower body strength (5k time trial)

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

Chris

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

Paul

Blake

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

Break down each section into specific movements / stretches.

Jeremy

W1/D6 Block 1 - Dedicated mobility

Killer as always, reps on reps. Let’s goooo

Sick workout tris were destroyed could barely do a diamond push up at the end

Carlton

W1/D7 Block 1 - Lower body/arms hypertrophy

Doug Butcher

Luke Scott

W2/D1 Block 1 - Push strength

Taoa

Humbaba

W2/D2 Block 1 - Pull strength

I meant to put 5 stars but I’m shaking. It was rough. But in a good way.

W9/D3 Block 3 - Lower body strength (5k time trial)

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