Name: Playbook - Nick Walker - Week 2 / Day 1 / 2.0
Uploaded: 2022-11-06T23:39:34.931Z
Duration: 70 min
Description: Week 2 / Day 1 / 2.0

Charlie

Rozanne

Christian Atta-Darkwah

Another killer workout. I never fail to sweat through the entire thing. And the pumps are always great. This training is great for overall fitness and wellness

Nicole

Justin

Love those half kneeling cable rows! Never done those before. Feeling great!

Regan

Let's go!!! I can feel my body wanting to go up in weight...

Austin

Angel

Today is essentially the same workout as last weeks “new phase” workout. However, focus on increasing the weight each week — this will hold true for each workout the next 4 weeks. NOW, you may be wondering….but why the SAME? Doesn’t that get boring? 

The answer is this — in order to progress, we must out our bodies on a PROGRAM which means using a strategic plan of exercises and variations each week to progress through those patterns and then switch up the stimuli at the end of the program (or phase as I like to call them). 

Have fun with it — keep it fresh by pushing yourself on the weight!

⬇️⬇️⬇️

Warm up — incline treadmill @15% incline for 5 minutes @ 3.8mph 

Warm Up HR 
• KB Snatch to Press — 2 x 10 each
• TRX Row — 2 x 15

1. Barbell Back Squat — 5 x 12/10/8/8/8
***increase weight each (for example, I increased 20 pounds each set)

Legs
2a. Seated Hamstring Curl — 3 x 12 
2b. Lateral Lunge — 3 x 8 each

3. Incline Machine Chest Press — 4 x 12
***increase weight from last weeks numbers 

Push/Pull 
4a. Half Kneeling Single Arm Row — 4 x 12/12/10/10 each
4b. Standing Strict Press — 4 x 12

Arms
5a. Wide Grip Lat Pull — 3 x 15
5b. Tricep Push Down — 3 x 15

Warm Up HR 
• KB Snatch to Press — 2 x 10 each
• TRX Row — 2 x 15

- Wide stance
- Favor opposite side as you descend and push your hips back
- Snap hip through as you explode and pull kettlebell up and overhead

Kettlebell Snatch to Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row

Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Legs
2a. Seated Hamstring Curl — 3 x 12 
2b. Lateral Lunge — 3 x 8 each

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position
- Push off of outside of foot

Lateral Lunge

Legs

- Sit back against pad 
- Grip wide on the handles 
- Elbows slightly tucked
- Push through palms to active top of chest

Incline Machine Chest Press

Push/Pull 
4a. Half Kneeling Single Arm Row — 4 x 12/12/10/10 each
4b. Standing Strict Press — 4 x 12

- Half kneeling position with bench into hip flexor
- Reach forward with opposite arm 
- Pull to hip and rotate hand 
- Repeat then work both sides

Half Kneeling Single Arm Cable Row

- Hold an overhand grip on dumbbells at the shoulder 
- Press overhead without rotating hands

Standing Strict Press

Push/Pull

Arms
6a. Wide Grip Lat Pull — 3 x 15
6b. Tricep Push Down — 3 x 15

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Push Down

Arms

Week 2 / Day 1 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

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

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 2 / Day 1 / 2.0

Community

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