Name: Playbook - Nick Walker - Fresh Full Body ✅
Uploaded: 2022-04-07T19:18:25.717Z
Duration: 60 min
Description: Fresh Full Body ✅

Didn't have one of those hip flexer lookin machines so just did it on the floor with a weight on stomach.

Bill

One of my favorites! Absolutely crushed this 👊🏻

Brock Aiken

Boot camp?! Nah, this was just some military mind $@%! Hahaha loved it!

Austin

I’d love to hear feedback on the full body workouts — they are my personal favorites but I know some people can get immersed with the idea that they won’t help you grow/develop. The truth is, it’s the most effective way to train for overall lean muscle, in my opinion!! Let me know! Have an awesome day! 

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Warm up — 5 min bike, 5 min backwards treadmill walk (7% incline @ 3.0mph)

Engagement 
1a. Leg Extensions — 2 x 25
1b. Pec Deck Flies — 2 x 25

Legs (booty burnout)
2a. Barbell Split Squat — 3 x 12 each
2b. Hip Thrusts — 3 x 15

Push/Pull 1
3a. Plate Push Up — 3 x 15
3b. Underhand Barbell Row — 3 x 12

Push/Pull 2 
4a. Narrow Lat Pulldown — 3 x 15
4b. Barbell Military Press — 3 x 12

5. Bicep Curl 21’s — 3 sets

Engagement 
1a. Leg Extensions — 2 x 25
1b. Pec Deck Flies — 2 x 25

- 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

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck Flies

Engagement

Legs (booty burnout)
2a. Barbell Split Squat — 3 x 12 each
2b. Hip Thrusts — 3 x 15

- Back squat position
- Reverse into a lunge, hold the split stance 
- Descend down through back toe, push up through front foot

Barbell Split Squat

- Bend your knees bringing the feet flat on the pad hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat
- Push through heels

Hip Thrusts

Legs

Push/Pull 1
3a. Plate Push Up — 3 x 15
3b. Underhand Barbell Row — 3 x 12

- Complete a push up with a plate on your back

Plate Push Up

- Bend over at 45 degrees 
- Palms facing up 
- 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 (Underhand Grip)

Push/Pull 1

Push/Pull 2 
4a. Narrow Lat Pulldown — 3 x 15
4b. Barbell Military Press — 3 x 12

- Use two handles to separate at the bottom of the movement 
- Reach overhead 
- Pull elbows downs back and out

Narrow Grip Lat Pulldown

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

Barbell Military Press

Push/Pull 2

- Use a flat bar with medium width grip
- Complete 7 bottom half curls, 7 top half curls (shown in video), then 7 full range curls 
- Don’t put the bar down

Barbell Curl 21’s

Fresh Full Body ✅

Dimitrios

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 ⚡️

Banded Burn 🔥

Nolan

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

Fresh Full Body ✅

Community

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