Name: Playbook - Nick Symmonds - W1/D2
Uploaded: 2023-03-26T14:31:45.065Z
Duration: 45 min
Description: W1/D2

had to call it halfway through had quad muscle spasms while squatting , wasn’t willing to risk anything, but that’s probably because I did a 7 mile workout+core and it’s my first week back in the gym after months.

Brian

Kick my bootie!
53 weeks 5 days until Badger Trail 100

Keri Sallee

Jamie

Jacob

Felt pretty good was somewhat east however

Tobias

Creston

Danny

Theme: Lower intensity, volume, mode/method.

Being in a dead hang. Raise one knee up to chest, then drive this leg down while simultaneously raising other knee to chest. Repeat 10x each side.

Hanging Alternate Knee Raises

Begin with a perfect Good Morning (flat back, engaged core) immediately press the bar overhead and go straight into an Overhead Squat. Go as deep into the squat as is comfortable, stand, and repeat the entire complex.

Good Morning & Overhead Squat

Begin with a solid front squat, as you are coming up, drive forward and step up onto a block. Step back down, begin complex again. 1 set = 3 reps on the left leg + three reps on the right leg

Front Squat & Step-On

Begin with a Push Press. Lock the weight out overhead and go straight into an overhead lunge. Bring weight back to shoulders, begin complex again. 1 set = four lunges on each leg, 8 lunges total.

Push Press & Overhead Lunge

W1/D2

Kaden

Workout was great. Used cinder blocks for power clean.

Sem Garay

W1/D1

Andrew

Was hard to make adjustments in the gym for some of the exercises

great workout I enjoyed the getting away from the weights a little bit and training what felt more like stabilization muscles.

W1/D2

Community

More workouts from Nick Symmonds