Name: Playbook - Sam Gwaz - W1/D4: STRENGTH 2 (optional)
Uploaded: 2024-05-10T11:03:14.439Z
Duration: 45 min
Description: W1/D4: STRENGTH 2 (optional)

1. warm up

2. 4 rounds:
- 6/6 back lunge to knee tuck + overhead db hold * one side at a time
- 10 dumbbell sumo squat

3. 5 rounds:
-8 inverted rows
-5/5 heavy assisted db step up

4. 3 rounds:
- 10 bicep curl to overhead press
- 10/10 bicycle crunches
- 10 lying leg lifts
- 10/10 side plank hip dips

5. atretch

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

- hold a dumbbell in one hand, overhead
- step back into a lunge with opposite leg
- step forward into a knee tuck before repeating

back lunge to knee tuck with db overhead hold

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

warm up circuit

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Hold a dumbbell in opposite hand of your working leg and use the same side hand to hold on so something for support 
- Push through your heel to stand up
- Slowly step down and repeat 
- Work both sides

Dumbbell assisted step up

working superset

- palms racing in
- elbows tucked, not flared
- curl dumbbells up and press through the heel of your hand to bring the weights overhead
- control the movement back down

Hammer Curl to Overhead Press

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

finisher circuit

W1/D4: STRENGTH 2 (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

Laura

Brooklyn

W1/D2: STRENGTH 1 (optional)

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

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/D4: STRENGTH 2 (optional)

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