Name: Playbook - Nick Walker - Fresh Week Full Body ⚡️
Uploaded: 2022-04-11T22:55:47.934Z
Duration: 65 min
Description: Fresh Week Full Body ⚡️

Stair climbers were broke so did bike instead for 10.  Another great full body.

Bill

Still in a phase of kind of doing whatever feels good at the moment while staying functional — no written program for now but I will probably cycle back through hybrid athlete 2.0 in the next week or so and lay off of “latest” tab for about 10 weeks (if I am doing HA2.0)! I will keep you all in the loop. Hope everyone is well! 👍🏼

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Warm up: stair stepper 10 min

1. Back Squat — 4 x 12/10/8/8

Back/Bi
2a. Half Kneeling Single Arm Row — 4 x 12 each
2b. EZ Bar Curl — 4 x 12

Chest/Tri/Core
3a. Alternating Chest Press with Dead Bug — 4 x 10 each
3b. Skull Crushers — 4 x 12

Lats/Delts
4a. Wide Grip Lat Pulldown — 4 x 12
4b. Alternating Front Raises — 4 x 10 each

- 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

Back/Bi
2a. Half Kneeling Single Arm Row — 4 x 12 each
2b. EZ Bar Curl — 4 x 12

- Half kneeling position 
- Reach forward then pull back to hip pocket
- Keep chest up

Half Kneeling Single Arm Row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

Back/Bi

Chest/Tri/Core
3a. Alternating Chest Press with Dead Bug — 4 x 10 each
3b. Skull Crushers — 4 x 12

- Hold dumbbells over chest
- Bring knees to 90°
- Descend one dumbbell while the opposite leg descends at the same time 
- Bring both back to starting position
- Alternate

Alternating Dead Bug Chest Press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ Bar Skull Crushers

Chest/Tri/Core

Lats/Delts
4a. Wide Grip Lat Pulldown — 4 x 12
4b. Alternating Front Raises — 4 x 10 each

- 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 (Two Handles)

- Standing with dumbbells at side
- Raise one dumbbell up with a “thumbs up” grip 
- Control back down 
- Alternate

Alternating DB Front Raises

Lats/Delts

Fresh Week 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 Week Full Body ⚡️

Community

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