Name: Playbook - Nick Walker - Banded Burn 🔥
Uploaded: 2023-07-26T03:48:39.266Z
Duration: 30 min
Description: Banded Burn 🔥

Dimitrios

If you have little time or are traveling, try this full body banded workout! 

Complete 5 rounds of 20 reps on each exercise in circuit format with as little rest as possible. 

1. Squats 
2. RDL 
3. Push Ups
4. Rows
5. Overhead Extensions
6. Bicep Curls
7. Lat Pulldown

Complete 5 rounds of 20 reps on each exercise in circuit format with as little rest as possible. 

1. Squats 
2. RDL 
3. Push Ups
4. Rows
5. Overhead Extensions
6. Bicep Curls
7. Lat Pulldown

- Stand with feet shoulder width apart and band around back of neck/under feet
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats

- Begin with band around neck and under feet
- Press hips back and lower chest down over toes until hamstrings are tight
- Lift back up to standing and press hips forward

- Place band in bands and around back
- 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

- Begin with resistance band around pole or something anchored
- Pull to hip pockets while keeping chest up

Banded rows

- band around feet
- Bring band behind head and extend overhead 
- Keep elbows pinched inward

overhead extension

bicep curls

- Anchor the band around a pole or something sturdy
- Grab the band with an overhand grip
- Bend over with your chest over toes
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the band to starting position

Lat pulldown

Full Body Circuit

Banded Burn 🔥

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Jorge

Arm Day 💪🏻

Great template for chest shoulders and triceps

Frank Campbell

Push Day / Chest, Shoulders, Tris 💥

Jafet

Anthony

Lower Body + Abs ⚡️

Great. Love it. Excited to continue this.

Arturo Avalos

David

Leg Day 🔥

Zachary

Domenico

Mario

Pull Day / Back + Bi’s ⚡️

Deload Week / Day 4 ⚡️

Deload Week / Day 3 💪🏻

Deload Week / Day 2 🔥

Deload Week / Day 1 🔥

W4 / Day 4 💥

W4 / Day 3 ✅

W4 / Day 2 ⚡️

W4 / Day 1 🔥

W3 / Day 4 🙌🏼

Kash

W3 / Day 3 💥

W3 / Day 2 👊🏻

W3 / Day 1 💥

W2 / Day 4 ✅

W2 / Day 3 👌🏼

W2 / Day 2 💯

W2 / Day 1 ⚡️

W1 / Day 4 ⚡️

I’m back! Good workout to start off the return

It kicked my butt today! 😅😮‍💨💪🏼

Albert Arevalo

W1 / Day 3 👊🏻

Paulina

Broo!! so pumped that Fresh, Work outs are back. You’re the best on playbook

W1 / Day 2 💥

Round 2 of this workout! 💪🏼💪🏼

Awesome! Love the variations throughout just 1 workout. Glad for the total body, for this busy mom to get the most out of every workout. Thanks!

Kelsie

W1/Day 1 — NEW PROGRAM 🔥

Duke

Full Body Maintenance ⚡️

Dejan

Great job you do always keep up the good work 🙂😘❤️😗😗

30 Minute DB Only AMRAP! 🔥

Man that was killer!!! I’m toast not sure how I’m going to get thru the rest of my day. Thanks!

Great job you do the best number one 😂😜 stay safe ❤️👍

I wasn’t sure about the instructions on squeezing and dropsetting. More frustration with myself than the workout 😉

Gabriel

Back & Biceps ⚡️

Awesome workout. Challenging yet attainable.

Armond

Legs/Shoulders/Core ⚡️

Chest/Back/Arms 🔥

I really like how you put the 45 in the rep count on the bottom, where we check if the set, when we are doing 15 heavy and then 30 lighter right after. Super clear directions, and great burn out!

Legs & Shoulders 💥

My chest and triceps have a pump situation right now. 💪🏽

Juan

Chest & Triceps 🔥

💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼🏋🏽🏋🏽

Day 5! Full Body 💥

Day 4 (New Phase) 🔥

💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼😉😉

New Phase Day 3 ⚡️

New Phase — Full Body Push/Pull Day 2

Great pump. Loved the workout 💪🏼💪🏼🧡🧡

ARMS 💪🏻

Feeling muscle
strength 💪🏼 activation

Full Body Strength ⚡️

Awesome brother 💪🏼💪🏼🙌🏼🙌🏼

Outstanding! I cannot wait to get to the next wo in the series !  Thank you brother!💪🏼💪🏼

Very solid first workout with you!  I like having a plan of what to do instead of just going and kinda doing random stuff and the same thing every week

Tucker

New Phase — Push/Pull Day 1 💯

Full Body Push/Pull ⚡️

Back at with new Y membership.  Took it easy today

Bill

Travis

In Gym Full Body 🔥

Awesome brother! 💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼

Second time doing this feels even better!!

Full Body (High Volume) 🔋

Great way to get my weekend going!  Love it.

Great way to head into the weekend. TGIF💪🏼💪🏼

Back & Biceps 🔥

By midpoint, I was tired. But kept pushing and by those RDLs, I felt alive again.

Banded Burn 🔥

Community

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