Name: Playbook - Sam Gwaz - W1/D2: STRENGTH 1 (optional)
Uploaded: 2024-05-10T11:03:14.427Z
Duration: 45 min
Description: W1/D2: STRENGTH 1 (optional)

Laura

Brooklyn

1. warm up

2. 4 rounds:
- 10 modified push up
- 15 modified v tuck
- 5/5 db handover lateral lunge

3. 4 rounds:
- 8 (3:1) tempo hip thrust
- 8 push ups

4. 3 rounds:
- 5/5 single leg bench pop overs
- 5/5 single arm clean to overhead press
- 15 bench dips

5. stretch

1-2 ROUNDS:

skip in place, 30 seconds
shoulder rolls, 10 each direction 
arm circles, 5 each direction 
leg swings (front & side), 5 each direction 
lunge & twist, 5 each leg
side lunge, 5 each leg 
mountain climbers, 30 seconds

RUNNING WARM UP

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- support your upper body with your hands behind your hips 
- extend your legs out low to the floor before tucking knees into chest
- repeat extending and tucking for desired reps

modified v up

- take a wide stance with one dumbbell in your right or left hand
- lean into one side at a time (lateral lunge) before switching the dumbbell to the other hand and lunging to the other side

db handover lateral lunge

warm up circuit

with the barbell or dumbbell at your hips, lower on a 3 count and on a 1 count bring the weight up to extension

tempo hip thrust (3:1)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

working circuit

- hold a dumbbell in the heels of your hands
- with one foot on top of a bench, cross the other from side to side of the bench

single leg bench cross over

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

Dumbbell single arm clean and press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

finished circuit

30 seconds each for 2-3 rounds
- lunge
- pigeon 
- downward dog walks

POST RUN STRETCH

W1/D2: STRENGTH 1 (optional)

run with me - START HERE

Around a 14 minute mile so room for improvement:)

Great! One mile in 10, and the stretch felt great.

Cayla

Sara Coop

W1/D1: MILE RUN

Took my dog on this with me and we loved it!

Love the intervals! I tried to challenge my speed each round!

Damas93

W1/D3: 50/50 INTERVAL WORKOUT

W1/D4: STRENGTH 2 (optional)

Abby

did a couple of sets at a more ..comfortable sprint until i gained the confidence to sprint at 10.5 for my 5 sets!!! so good! feeling strong & fast!

W1/D5: SPRINT WORKOUT

oops- meant 5 star day! 10:10 on this weeks mile- shooting for under 10 next week!

W2/D1: MILE RUN + CORE (optional)

W2/D2: STRENGTH 1 (optional)

Started to challenge myself and increased the speed in the final rounds!

Woo, way harder than I thought this was going to be but in the best way possible.

Melissa

I'm a day behind but did this whole run without adding extra walking time woo!!

Ciara

W2/D3: 50/50 INTERVAL WORKOUT

W2/D4: STRENGTH 2 (optional)

prefer to do them on a treadmill but nice to get outside & on a hill!

W2/D5: SPRINT WORKOUT

just what i needed today! and knocked 10 seconds off my mile time!!

W3/D1: MILE RUN

harder than i thought it was gonna be! loved the challenge

W3/D2: STRENGTH 1 (optional)

a great challenge and step up from last week!

W3/D3: 50/50 INTERVAL WORKOUT

W3/D4: STRENGTH 2 (optional)

W3/D5: SPRINT WORKOUT

W4/D1: MILE RUN

W4/D2: STRENGTH 1 (optional)

Why does the walking feel so short LOL. Great workout 10/10 recommend. Even if I’m out of breath typing this

W4/D3: 50/50 INTERVAL WORKOUT

Loved the challenge of mountain climbers at the end when my shoulders and legs were already so tired 🤩

W4/D4: STRENGTH 2 (optional)

walked at 3mph and sprinted at 10mph - i loved it! something i would never do on my own!

W4/D5: SPRINT WORKOUT

Felt so strong during this run! I can feel myself getting better each week

W5/D1: 1.5 MILE RUN

W5/D2: STRENGTH 1 (optional)

walked at 3.0 and ran at 6-7, and it was HARD! so satisfied after tho 👌🏼

W5/D3: 50/50 INTERVAL WORKOUT

W5/D4: STRENGTH 2 (optional)

love sprints!!! and my obliques are obliterated !!

W5/D5: SPRINT WORKOUT

Core circuit burns so good after the run!

W6/D1: 1.5 MILE RUN

W6/D2: STRENGTH 1 (optional)

W6/D3: 50/50 INTERVAL WORKOUT

W6/D4: STRENGTH 2 (optional)

W6/D5: SPRINT WORKOUT

W7/D1: 1 + 1 MILE RUN

W7/D2: STRENGTH 1 (optional)

W7/D3: 50/50 INTERVAL WORKOUT

W7/D4: STRENGTH 2 (optional)

W7/D5: SPRINT WORKOUT

W8/D1: 1 + 1.5 MILE RUN

W8/D2: STRENGTH 1 (optional)

W8/D3: 50/50 INTERVAL WORKOUT

W8/D4: STRENGTH 2 (optional)

who would have thought 2 more sprints would be so hard???

W8/D5: SPRINT WORKOUT

5 miles! So glad I did this and the big win was that I felt in control the whole time.

W1/D2: STRENGTH 1 (optional)

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