Name: Playbook - Nick Walker - Full Body Push/Pull ⚡️
Uploaded: 2022-08-11T19:52:59.710Z
Duration: 70 min
Description: Full Body Push/Pull ⚡️

Another day in this weeks “do what feels good” phase of full body workouts! 👌🏼 

If you haven’t seen my latest YouTube video of a follow along full body workout, I would check it out to see my philosophy on training and explaining what should be involved in a full body workout! 

Enjoy!!!

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Warm Up — Incline walk @ 15% @ 3.6mph for 10 min

Engagement
1a. Single Leg Hamstring Curl — 2 x 20 each
1b. Renegade Row — 2 x 10 
1c. Dips — 2 x 15

Legs Push/Pull
2a. Barbell Split Squat — 4 x 12 each
2b. Toes Elevated DB RDL — 4 x 12

Push/Pull 1
3a. Alternating DB Incline — 3 x 12 each
3b. Narrow Grip Lat Pulldown — 3 x 20

Push/Pull 2
4a. Single Arm Landmine Press — 3 x 12 each
4b. Leverage Row — 3 x 20

Arms 
5a. Tricep Pushdown — 3 x 15
5b. Alternating Hammer Curls — 3 x 12 each

Engagement
1a. Single Leg Hamstring Curl — 2 x 20 each
1b. Renegade Row — 2 x 10 
1c. Dips — 2 x 15

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell Renegade Rows

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips

Engagement

Legs Push/Pull
2a. Barbell Split Squat — 4 x 12 each
2b. Toes Elevated DB RDL — 4 x 12

- Back squat position 
- Lunge back into position 
- Descend through back toe
- Push through front heel

Barbell Split Squat

- Stand with toes on plate
- Descend through heels by pushing hips back
- Pull back up and squeeze glutes

Toes Elevated RDL

Legs Push/Pull

Push/Pull 1
3a. Alternating DB Incline — 3 x 12 each
3b. Narrow Grip Lat Pulldown — 3 x 20

- Incline bench
- Descend to chest
- Push up over collarbone

Dumbbell Alternating Incline Press

- Use v bar or narrow attachment grip
- Chest up
- Pull down

Narrow Grip Lat Pulldown

Push/Pull 1

Push/Pull 2
4a. Single Arm Landmine Press — 3 x 12 each
4b. Leverage Row — 3 x 20

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm Landmine Press

- Sit with pad in chest 
- Wide grip
- Pull to hip pockets

Leverage Row

Push/Pull 2

Arms 
5a. Tricep Pushdown — 3 x 15
5b. Alternating Hammer Curls — 3 x 12 each

- Straight bar attachment
- Push down through palms 
- Keep elbows in same spot

Tricep Push Down

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Arms

Full Body Push/Pull ⚡️

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 Push/Pull ⚡️

Community

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