Name: Playbook - Nick Walker - DELOAD Week 5 / Day 3 / 2.0
Uploaded: 2022-11-06T23:39:35.040Z
Duration: 55 min
Description: DELOAD Week 5 / Day 3 / 2.0

Christian Atta-Darkwah

Upper body focus today — just one lower body exercise to keep engagement steady! You are almost finished with this phase, power through. 

How are you feeling? Are you feeling/seeing results??? Message me! The new conversation feature in the app should be ready to go. 💯

Remember to work at 40-60% of your highest weight from the phase on all exercises. 2 sets are given for the DELOAD week, but if you feel the need for 3, that’s fine too!

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Warm Up — incline treadmill @ 15% @ 3.8 mph

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

2. Heels Elevated Goblet — 2 x 15

3. Bench Press — 2 x 15

4. Single Arm Lat Pulldown — 2 x 15 each

5. Barbell Military Press — 2 x 15 

6. Seated Row (SQUEEZE) — 2 x 15

Abs
7a. Decline Crunches — 2 x 20
7b. Cross Body Hanging Leg Raises — 2 x 10 each (20 total)

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

- Chest up
- Push through toes
- Pull to above bellybutton 
- Tall spine 
- Squeeze back
- Controlled pace, powerful pull

Row Machine

- 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

HIIT Circuit

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels Elevated Goblet Squat

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Half kneeling position to engage core more
- Reach overhead to stretch Lat
- Pull to hip pocket and squeeze

Half Kneeling Single Arm Lat Pulldown

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

Barbell Military Press

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated Machine Row

Abs
7a. Decline Crunches — 2 x 20
7b. Cross Body Hanging Leg Raises — 2 x 10 each (20 total)

- Fully extend at the bottom of the decline bench to feel stretch in core
- Drive belly button down to pad before crunch up (engage lower back)
- Crunch up to feel core squeeze at top

Decline Crunches

- Hold yourself at a 90 degree angle with your arms on pull up bar
- Raise legs up and across, rotating hips to crunch lower abs and obliques

Hanging Cross Body Leg Raise

DELOAD Week 5 / Day 3 / 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 3 / 2.0

Community

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