Name: Playbook - Nick Walker - Full Body Aesthetics ⚡️
Uploaded: 2022-03-23T16:33:12.641Z
Duration: 65 min
Description: Full Body Aesthetics ⚡️

First workout with you. Good pace. Very happy. However, I had full bars but the videos kept choking. Maybe it’s me. I’ll be back

James

Definitely adding to my favorites for a Friday!

Levi

Awesome have fun in Hawaii jet setter🤣

Bill Walker

Damn. After a few days off to rest a shoulder blade issue… boom, back at it! Calories burned. Arms swoll. Belly flat. So check check and check!

Michael

Marco

Back to my “preferred” (even though I prefer it all) style of training again! Starting off with engagement exercises then getting into heavy compound movements to spike hormones and get the heart rate up at the beginning of a workout will help you produce more of an anabolic state throughout the workout. 👍🏼

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Warm Up — 5 min bike, 5 min walk backwards on treadmill (3.3mph/5.0%)

Engagement
1a. Narrow Leg Press — 2 x 20
1b. Forward to Reverse Lunge — 2 x 5 each (10 total each leg) 

2. Trap Bar Deadlift — 4 x 15/12/10/10

Chest
3a. Narrow Incline DB Press (watch video) — 3 x 12
3b. Alternating High to Low Cable Fly — 3 x 10 each

Back
4a. Half Kneeling Single Arm Lat Pulldown — 3 x 12 each
4b. Seated Plate Loaded Row — 3 x 20

Shoulders
5a. Half Kneeling Landmine Press — 3 x 12 each
5b. Plate Front Raises — 3 x 15

Arms
6a. Single Arm Extension — 3 x 15 each
6b. Face Curls — 3 x 15

Engagement
1a. Narrow Leg Press — 2 x 20
1b. Forward to Reverse Lunge — 2 x 5 each (10 total each leg)

- Feet inside hip width
- Toe pointed slightly inward

Narrow Leg Press

- Lunge forward then push off of toes to a reverse lunge
- Reach back through your toe then push up through front heel

Forward to Reverse Lunge

Engagement

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

Chest
3a. Narrow Incline DB Press (watch video) — 3 x 12
3b. Alternating High to Low Cable Fly — 3 x 10 each

- Incline bench
- Put dumbbells together
- Lower to chest 
- Push up and over (think of the motion of a Nike check) forehead to push blood into top of chest and squeeze triceps

Narrow DB Chest Press

- Hold fly at the bottom
- Let one arm come back slowly with slight bend in arm 
- Push back to starting position 
- Alternate

Alternating High to Low Cable Fly

Chest

Back
4a. Half Kneeling Single Arm Lat Pulldown — 3 x 12 each
4b. Seated Plate Loaded Row — 3 x 20

- Half kneeling position
- Slight lean forward to create vertical range of motion
- Reach up then pull to hip pocket

Half Kneeling Single Arm Lat Pulldown

- Sit with pad in chest
- Use wide grips
- Pull back while keeping chest in place

Seated Plate Loaded Row

Back

Shoulders
5a. Half Kneeling Landmine Press — 3 x 12 each
5b. Plate Front Raises — 3 x 15

- Half kneeling position
- Lower bar to shoulder creating concert action in core
- Push up overhead in a slight “c” motion

Half Kneeling Landmine Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

Shoulders

Arms
6a. Single Arm Extension — 3 x 15 each
6b. Face Curls — 3 x 15

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension

- Standing
- Keep arms parallel to ground
- Extend out then rotate hands as you curl to your forehead

Full Body Aesthetics ⚡️

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