Name: Playbook - Nick Walker - DELOAD Week 5 / Day 1 / 2.0
Uploaded: 2022-11-06T23:39:35.029Z
Duration: 45 min
Description: DELOAD Week 5 / Day 1 / 2.0

Christian Atta-Darkwah

First time doing a Deload workout. Felt good doing 60% of my heaviest weight. Gotta a good pump without feeling like I worked too hard.

Regan

Loved this workout! Started with my own 30-40 min HIIT workout combining a bunch of your exercises then went into the workout with some adjustments. Feel pumped and great! Needed this after a few days away from the gym (still doing home workouts though)!

Michael

Zachary

First of all, let’s address what “deloading” means. Essentially, it means giving our bodies a break from the long, grueling workout and shortening the workings as well as decreasing sets/reps/weight. Why? To help our bodies recover and keep progressing in the phase — last week, you should have lifted super heavy. Therefore, your body may still be trying to recover. 

Your focus this week should be to do about 40-60% of the weight you did on each movement and 2-3 sets of 15 on every exercises! I will put 2 sets, but if you feel you need to do more, complete a third. Remember: this is about letting your body recover and regenerate so it’s ready for the NEW PHASE NEXT WEEK (we will focus on isolation and hypertrophy…lots of splits)! 

⬇️⬇️⬇️

Warm up — incline treadmill @15% incline for 5 minutes @ 3.8mph 

Warm Up HR 
• KB Snatch to Press — 2 x 10 each
• TRX Row — 2 x 15

1. Barbell Back Squat — 2 x 15 (40-60% of last weeks weight)

Legs
2a. Seated Hamstring Curl — 2 x 15 (40-60% of last weeks weight)
2b. Lateral Lunge — 2 x 8 each (bodyweight)

3. Incline Machine Chest Press — 2 x 15 (40-60% of last weeks weight)

Push/Pull - (40-60% of last weeks weight)
4a. Half Kneeling Single Arm Row — 2 x 15 each 
4b. Standing Strict Press — 2 x 15

Arms - (40-60% of last weeks weight)
5a. Wide Grip Lat Pull — 2 x 15
5b. Tricep Push Down — 2 x 15

Warm Up HR 
• KB Snatch to Press — 2 x 10 each
• TRX Row — 2 x 15

- Wide stance
- Favor opposite side as you descend and push your hips back
- Snap hip through as you explode and pull kettlebell up and overhead

Kettlebell Snatch to Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row

Warm Up

- 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

Legs
2a. Seated Hamstring Curl — 2 x 15
2b. Lateral Lunge — 2 x 8 each

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position
- Push off of outside of foot

Lateral Lunge

Legs

- Sit back against pad 
- Grip wide on the handles 
- Elbows slightly tucked
- Push through palms to active top of chest

Incline Machine Chest Press

Push/Pull 
4a. Half Kneeling Single Arm Row — 2 x 15 each
4b. Standing Strict Press — 2 x 15

- Half kneeling position with bench into hip flexor
- Reach forward with opposite arm 
- Pull to hip and rotate hand 
- Repeat then work both sides

Half Kneeling Single Arm Cable Row

- Hold an overhand grip on dumbbells at the shoulder 
- Press overhead without rotating hands

Standing Strict Press

Push/Pull

Arms
6a. Wide Grip Lat Pull — 2 x 15
6b. Tricep Push Down — 2 x 15

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Push Down

Arms

DELOAD Week 5 / Day 1 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

Week 1 / Day 3 / 2.0

Filippo Zappa

Man these workouts are a killer. Always manage to break a mean sweat and get a nasty pump. Absolutely loving this program

Nicole

Week 1 / Day 4 / 2.0

Week 1 / Day 5 / 2.0

Justin

That was a serious arm workout. Moments like this I wish I didn't have a 6-speed 🤪

Austin

Week 1 / Day 6 / 2.0

Charlie

Week 2 / Day 1 / 2.0

This sequence seems good so far… for some reason I wasn’t expecting a mix of every muscle group each day. 

I’ve been keeping good track of my weights from week to week, etc… and it is so weird how some days I am way weak or quite a bit stronger than the week before. My diet and time of workout is fairly consistent. 

Learning more every day/week…

James

Another great workout. Really loving this program.

Week 2 / Day 2 / 2.0

Great workout! Getting better day by day. 

Ap

Amilcar

Week 2 / Day 3 / 2.0

Can you give options/alternatives for exercises that are quite hard please? Thanks..

DELOAD Week 5 / Day 1 / 2.0

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