Name: Playbook - Nick Walker - Week 1 / Day 2 / 2.0
Uploaded: 2022-11-06T23:39:34.903Z
Duration: 65 min
Description: Week 1 / Day 2 / 2.0

Jonathan

Patrik

Christian Atta-Darkwah

Sean

Amilcar

Mason

7:30 on a Saturday morning after 3 weeks on holiday! Christ!

Shane

This workout absolutely blew me up. So much volume in the amount you are doing. Definitely going to feel this tomorrow.

Nicole

Great first workout. So pumped for this program!

Will

Justin

Whoa!! That was killer. Love starting out with the HIIT!

Regan

Bro amazing workout, really sore! Again I love the workouts and the YouTube content keep it up bro!

Nykel Reese

Love starting with the assault bike or asI like to call it, Satan's chariot! Great full body workout.

Austin

Another good one.  didn't have a bike like that so use eliptical

Bill

My arms are shot so are my legs. I found this to be a tough workout, I was also really sore in my legs today. Had to push through to finish!

Michael

Day 2 of the new phase! You’ll notice we are starting off with higher intensity circuits to ignite the heart rate and essentially increase metabolism over time. It is also used as a way to shock the body and get a great warm up in before heading into the first lift. 💥 

With that said, most first lifts are COMPOUND to get the most bang for our buck and keep progressing in all areas. 

Follow along today and focus on the CONTROL! 🔥

⬇️⬇️⬇️

HIIT Circuit:
1a. Assault Bike — 4 x 10 cal. 
1b. KB Swings — 4 x 15
1c. Ab Rollouts — 4 x 10
———Get these done as fast as possible 

2. Barbell RDL — 5 x 12/10/8/8/8

3. Leg Extensions — 4 x 12

Chest/Shoulders:
4a. Alternating DB Flat Bench — 4 x 12 each
4b. Lateral Raises — 4 x 12

Back/Bi:
5a. Bent Over Barbell Row — 4 x 12
5b. Alternating Hammer Curls — 4 x 12 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure 

Back/Tri:
6a. Underhand Grip Lat Pull — 4 x 12
6b. Single Arm Tricep Extension — 4 x 15 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure

HIIT Circuit:
1a. Assault Bike — 4 x 10 cal. 
1b. KB Swings — 4 x 15
1c. Ab Rollouts — 4 x 10
———Get these done as fast as possible

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

Assault Bike

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

- Kneeling on floor gripping wheel by its handles 
- Keeping your back and arms straight
- Roll wheel out in front of you
- Engaging your core roll the wheel back towards your knees

Ab Rollout

HIIT Circuit

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

Chest/Shoulders:
3a. Alternating DB Flat Bench — 4 x 12 each
3b. Lateral Raises — 4 x 12

- Lay with back flat on bench
- Hold feet up if you’d like to engage core more
- Hold dumbbells at top of movement 
- Descend one dumbbell as the other holds at the top 
- Alternate

Alternating Flat DB Benxh

- 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

Chest/Shoulders

Back/Bi:
4a. Bent Over Barbell Row — 4 x 12
4b. Alternating Hammer Curls — 4 x 12 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

Back/Biceps

Back/Tri:
5a. Underhand Grip Lat Pull — 4 x 12
5b. Single Arm Tricep Extension — 4 x 15 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand Grip Lat Pulldown

- Stagger stance
- Keep elbow in one spot
- Extend down and out with palm to isolate tricep

Single Arm Tricep Rope Extension

Back/Triceps

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

Week 1 / Day 3 / 2.0

Filippo Zappa

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

Week 1 / Day 4 / 2.0

Week 1 / Day 5 / 2.0

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

Week 2 / Day 3 / 2.0

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

Week 1 / Day 2 / 2.0

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