Name: Playbook - Nick Walker - Full Body Burner 🔥
Uploaded: 2021-12-24T05:36:45.305Z
Duration: 60 min
Description: Full Body Burner 🔥

Hotel workouts…they don’t always have to be ineffective. Here’s my best advice — when you are short on time or have little equipment, hit all 7 fundamental movement patterns for an effective workout. See below:

1. Hip Dominant 
2. Knee Dominant
3. Horizontal Push
4. Horizontal Pull
5. Vertical Push 
6. Vertical Pull
7. Core

Follow along below to see how I structured this workout to be an effective full body workout! ⚡️

Warm Up — bike 10 min. 

Legs/Shoulders
1a. Single Leg Extension — 3 x 15 each
1b. Leg Press — 3 x 20
1c. Lateral Raise — 3 x 15
***knee dominant / accessory 

Chest/Back/Biceps/Core
2a. Incline DB Bench — 3 x 15
2b. Incline High Plank Row — 3 x 15 each
2c. Cable Curls — 3 x 20
***horizontal push / horizontal pull & core / accessory 

Back/Core/Shoulders/Hamstrings
3a. Half Kneeling Single Arm Lat Pulldown — 3 x 15 each
3b. DB Standing Strict Press — 3 x 15
3c. Yoga Ball Hamstring Curls — 3 x 20
***vertical pull & core / vertical push / hip dominant

Legs/Shoulders
1a. Single Leg Extension — 3 x 15 each
1b. Leg Press — 3 x 20
1c. Lateral Raise — 3 x 15
***knee dominant / accessory

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

Legs/Shoulders

Chest/Back/Biceps/Core
2a. Incline DB Bench — 3 x 15
2b. Incline High Plank Row — 3 x 15 each
2c. Cable Curls — 3 x 20
***horizontal push / horizontal pull & core / accessory

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB Bench

- Incline high plank position
- Use one arm to stabilize your position 
- Keep hips square to ground 
- Pull to hip

Incline High Plank Row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Cable Bicep Curls

Chest/Back/Core/Biceps

Back/Core/Shoulders/Hamstrings
3a. Half Kneeling Single Arm Lat Pulldown — 3 x 15 each
3b. DB Standing Strict Press — 3 x 15
3c. Yoga Ball Hamstring Curls — 3 x 20
***vertical pull & core / vertical push / hip dominant

- Half kneeling position 
- Lean slightly forward
- Reach up and pull down to hip pocket 
- Keep hips facing forward

Half Kneeling Single Arm Lat Pulldown

- Standing
- Squeeze glutes to keep core tight
- Press dumbbells overhead keeping palms facing away from you the entire time

Standing Strict Press

- Dig heels into yoga ball
- Push hips up as high as possible 
- Curl the ball as close to your glutes as possible

Yoga Ball Hamstring Curls

Back/Core/Shoulders/Hamstrings

Full Body Burner 🔥

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!

Full Body Burner 🔥

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