Name: Playbook - Nick Walker - Full Body Maintenance 💯
Uploaded: 2022-03-29T01:23:58.257Z
Duration: 60 min
Description: Full Body Maintenance 💯

James

When traveling, I try to make sure my full body workouts incorporate all 7 functional movements patterns: vertical push/pull, horizontal push/pull, knee dominant, hip dominant, and core. 

Here was a workout from my hotel gym today! Hope you are all doing AWESOME. As always, let me know if you have any questions!

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Warm up: bike 10 min

Legs
1a. Leg Extensions — 3 x 15
1b. DB Reverse Lunges — 3 x 10 each

Push/Pull 1
2a. Dead Bug Press — 3 x 10 each
2b. Seated Row — 3 x 20

Hip Dominant/Auxiliary
3a. Pec Deck Fly — 3 x 20
3b. RFE RDL — 3 x 10 each

Push/Pull 2
4a. Lat Pulldown — 3 x 15
4b. Single Arm Strict Press — 3 x 12 each

Legs
1a. Leg Extensions — 3 x 15
1b. DB Reverse Lunges — 3 x 10 each

- 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

- Reach through back toes 
- Push back up through front heel

DB Reverse Lunges

Legs

Push/Pull 1
2a. Dead Bug Press — 3 x 10 each
2b. Seated Row — 3 x 20

- As one leg extends, the opposite side dumbbell descends 
- As your press up and come back to center, the opposite leg comes back to start
- Alternate

Dead Bug Press

- Pull to chest
- Reach forward to stretch then squeeze to hip pockets

Seated Row

Push/Pull 1

Hip Dominant/Auxiliary
3a. Pec Deck Fly — 3 x 20
3b. RFE RDL — 3 x 10 each

- 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

- One leg back on elevated surface
- Descend down front leg
- Pull up through heel

RFE RDL

Hip Dominant/Auxiliary

Push/Pull 2
4a. Lat Pulldown — 3 x 15
4b. Single Arm Strict Press — 3 x 12 each

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Standing
- Descend dumbbell and rotate palm to face you
- As you press overhead rotate palm out

Full Body Maintenance 💯

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