Name: Playbook - Nick Walker - Day 8
Uploaded: 2022-01-05T04:44:11.134Z
Duration: 30 min
Description: Day 8

Those push ups are killers !!! and I tried better Cat/Cow still figuring out !

Victor

Connor Chamberlain

This kicked my butt! The deep squats were intense.  My mind plays this game where when it starts to hurt, it tells me to stop.  We are taught pain is not good, so I need to readjust my mindset to know this pain is good and is making me stronger inside and out.

Rusty

Congratulations on making it through the first week of movement every single day! 💯 It may feel like a lot in your brain to think “only 23 more days.” But hey….you can’t get through 23 more without starting today….the little things add up! 

Let’s progress our High Intensity / Mobility workout from day 4! 

⬇️⬇️⬇️

1. Hand Walkouts — 3 x 8
2. Push Up — 3 x 12
3. Seal Jacks — 3 x 40
4. Cat/Cow — 3 x 12
5. Touch and Go Drop Squats — 3 x 25 seconds
6. T Spine Rotations — 3 x 12 each

- Start standing up
- Walk hands out to high plank
- Walk back to standing with straight legs

Hand Walkout

- Hands outside of shoulder width 
- Keep core tight
- Descend with elbows at 45°
- Stretch chest and push back up

Push Ups

•Just like jumping jacks 
•Keep arms parallel to floor 
•Pinch scaps (think shoulder blades) in back

Seal Jacks

•Hands under shoulders
•Knees under hips
•Push through hands 
•Extend through upper back (breathe in)
•Exhale, sink through

Cat / Cow

•Hop
•Deep squat/touch floor
•Hop
•Alternate
•Stay in rhythm

Touch & Go Drop Squats

- On all fours 
- Stabilize through one arm
- Reach through arm then up
- Follow your hand with your eyes at all times
- Work both sides

T Spine Rotations

Day 8

I enjoyed the freedom to speed up/slow down during this first workout!

Dawn

Braulio

Veronika Sotomayor

Day 1

Scott

I hate how the feedback kept generating during my workout but I had a great sweat and my hand strings and feeling no it

Day 2

Easier day today. I couldn’t do the walk because we are having thunderstorms but I did some jogging in place, walk around the house and air squats.

Sore, but worth it. Push through the soreness!

Mackenzie

You mF! Jajajajaj … Im so Fx out of shape! 😞👌 but let’s do this! I will trust you bro! One step at the time!

Day 3

Dine

I didn’t get the cat/cow exercise, not sure if maybe more details as to what specific area we are working towards the exercise will be great!

Takes a couple reps to figure out which muscles should be worked when properly done. For example: the cat/cow

Blayne Shipman

Day 4

Bill

Went a little fast on the treadmill this time and got 1.47 miles!

I had a great walk with my dogs today!  It was misting and foggy so it was a peaceful mind space to be in.  Who knew a simple walk around the neighborhood would be so peaceful!

Day 5

10.4 last time, second time around made it 12 full rounds. Got an effective and quick workout in, now time to celebrate the 4th.

Matt

Easier than the first time… but still in the process!!!

Misael Nataren

Day 6

A little more challenging then last time. Loved it!

Those alternating leg lifts get me every time.  Either my legs are too heavy or my abs suck ha.  Great day 7!

Day 7

I got 1.26 miles today! A little less than last time, but was really tired after my workout. Had to push through this time!

I prefer an outdoor walk but today I wasn’t feeling up to get bundled up so I did a 30 minute indoor bike ride.  I love to feel my stamina increase everyday.  It’s more gratifying than the scale!

Day 9

Slow progress by finally getting more sets in. Reached 8 tomes through today.

Completed 13 rounds. Felt great 💪😎. Melting in sweat in my garage and it's currently 17 degrees outside....😅😨🥶🥵

Day 8

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