Name: Playbook - Nick Bare - W9/D3 - Track Workout + Lower Body/Core Workout
Uploaded: 2023-07-12T03:07:30.966Z
Duration: 60 min
Description: W9/D3 - Track Workout + Lower Body/Core Workout

Jolbb

Tuff workout but felt stronger on lunges.

Casey Guerrero

Cody

Good but hard in my back with the back squats and then the hack squats. Legs are burning in a good way though!

Tabitha Barnes

Zachary

Matt

Best leg workout out there. Killer. Went hard as I can go to go one more!

Robert

isaias rios

Dustin

Jesus

I left part of my old self at the gym, thank you.

Joshua

I did legs yesterday due to elbow issues. Basically looked just like this though.

Ryan

AM:
- My Training: 50 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

W9/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

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

W9/D3 - Track Workout + Lower Body/Core Workout

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