Name: Playbook - Nick Walker - Week 1 / Day 4 / 2.0
Uploaded: 2022-11-06T23:39:34.914Z
Duration: 65 min
Description: Week 1 / Day 4 / 2.0

Filippo Zappa

Christian Atta-Darkwah

Man these workouts are a killer. Always manage to break a mean sweat and get a nasty pump. Absolutely loving this program

Nicole

That was awesome! The thermo kept me going and pumped through all of it !! 💪🏼

Will

Nykel Reese

That warm up could have been a workout on it's own !

Austin

Loved it. Great variety! My arms are looking swole 🏋🏽‍♂️

Michael

Keep. On. Moving. Forward! Day by day, little by little…

Today we will start with a similar HIIT circuit but incorporate some joint health and then work into the full body workout. Why full body? Well, in my opinion, it is the most effective/most practical for long term health/most fun. Not to mention — doing full body workouts accelerate your metabolism more! 💯

Focus: unilateral movement efficiency 

⬇️⬇️⬇️

Warm Up/HIIT
1a. Banded Knee Extensions — 4 x 10 each
1b. Assault Bike — 4 x 10 cal
1c. Pull Up — 4 x 5
1d. Dead Bugs — 4 x 20

2. Split Squat — 5 x 12/10/8/8/8 each
***increase weight each set

Chest/Shoulders
3a. Cross Body Incline Press — 4 x 12 each 
3b. Straight Bar Front Raise — 4 x 15

Back/Bi
4a. Cable Pullover — 4 x 12
4b. ISO Hammer Curls — 4 x 10 each (by 2’s)

5. ISO Machine Row — 3 x 15 (5 hold on each, 5 hold on each, 5 hold on each)

6. Single Arm Standing Strict Press — 3 x 10 each

Warm Up/HIIT
1a. Banded Knee Extensions — 4 x 10 each
1b. Assault Bike — 4 x 10 cal
1c. Pull Up — 4 x 5
1d. Dead Bugs — 4 x 20

- Wrap band around back of knee
- One foot flat on ground 
- Slowly come to your toe then press down through heel

Banded Knee Extensions

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bugs

Warm Up/HIIT

- Get bar into position of back squat
- Lunge back and hold comfortable position 
- Descend through back knee 
- Push through front foot and lateral side of heel

Barbell Split Squat

Chest/Shoulders
3a. Cross Body Incline Press — 4 x 12 each 
3b. Straight Bar Front Raise — 4 x 15

- Angle body on back of pad with shoulder blade against pad
- Push across and up through palm to push contraction into mid/upper chest

Cross Body Incline Machine Press

- Overhand grip
- Slight bend in elbows 
- Raise to shoulders and control down

Barbell Front Raise

Chest/Shoulders

Back/Bi
4a. Cable Pullover — 4 x 12
4b. ISO Hammer Curls — 4 x 10 each (by 2’s)

- Bend at a 45 Degree angle with your chest up and shoulders back
- Slight bend in your elbows 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Cable Pullover

- Hold at 90 degrees
- Descend one dumbbell and complete two curls then hold at starting position
- Alternate 2 on each until you have hit 10 on each

ISO DB Hammer Curls

Back/Bi

- Hold machine at back of movement for squeeze
- Complete 5 reps on one arm while other holds
- Alternate until 15 on each are completed

ISO Machine Row

- Squeeze glutes to engage core and protect lower back
- Hold one hand out if you feel comfortable (helps to creat force on other side for balance and core engagement) 
- Press overhead

Standing Single Arm Strict Press

Week 1 / Day 4 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

Week 1 / Day 3 / 2.0

Week 1 / Day 5 / 2.0

Justin

That was a serious arm workout. Moments like this I wish I didn't have a 6-speed 🤪

Week 1 / Day 6 / 2.0

Charlie

Week 2 / Day 1 / 2.0

This sequence seems good so far… for some reason I wasn’t expecting a mix of every muscle group each day. 

I’ve been keeping good track of my weights from week to week, etc… and it is so weird how some days I am way weak or quite a bit stronger than the week before. My diet and time of workout is fairly consistent. 

Learning more every day/week…

James

Another great workout. Really loving this program.

Week 2 / Day 2 / 2.0

Great workout! Getting better day by day. 

Ap

Amilcar

Week 2 / Day 3 / 2.0

Can you give options/alternatives for exercises that are quite hard please? Thanks..

Week 1 / Day 4 / 2.0

Community

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