Name: Playbook - Nick Walker - Compound Workout 💥
Uploaded: 2022-10-31T22:42:45.452Z
Duration: 65 min
Description: Compound Workout 💥

Christian Atta-Darkwah

Anthony

Started out a little awkward because I tend to get a little off balance but I loved it. Definitely will do again brother! ☀️☀️💪🏼💪🏼🦵🏼🦵🏼

Duke

Utilizing compound movements today! One of my favorite ways to train. Why? Using multiple muscles and joints at the same time is not only beneficial for overall strength, but helps burn more calories, build more muscle, increase body balance, improve joint flexibility, and many other benefits. OH AND, it it’s an easy way to feel really sore the next day. 👍🏼 

Pick a weight on each exercise that you can easily do for all 4 sets. Stay strict to the 30 second rest time. 

⬇️⬇️⬇️

Warm Up: incline treadmill — 5 min (15% @ 3.6 mph) / backward incline walk — 5 min (5% @ 3.0 mph)

Engagement
1a. Leg Extensions — 2 x 20
1b. Single Leg Ham String Curls — 2 x 20 each
****go light, this is just to get the muscles firing. 

2. Back Squat — 4 x 12

3. Bench Press — 4 x 12

4. Trap Bar Deadlift — 4 x 12

5. Overhead Press — 4 x 12 

6. Bent Over Row — 4 x 12

7. Pull Ups — 4 x Burnout (shoot for 10)

Engagement
1a. Leg Extensions — 2 x 20
1b. Single Leg Ham String Curls — 2 x 20 each
****go light, this is just to get the muscles firing.

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

Engagement

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench Press

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlift

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Overhead Press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Wide overhand grip
- Pull chin over bar 
- Lower yourself down 
- Complete as many as possible until failure (shoot for 10)

Compound Workout 💥

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