Name: Playbook - Nick Walker - Week 1 / Day 3 / 2.0
Uploaded: 2022-11-06T23:39:34.909Z
Duration: 70 min
Description: Week 1 / Day 3 / 2.0

Phillip

Allan Faria

Rozanne

Christian Atta-Darkwah

Víctor

A killer workout. A ton of volume, and the short rest periods in between keep the heart rate up the whole time.

Nicole

Jonathan

Great workout. So sore from yesterday though. But can’t wait to see how tomorrow is once my SST thermo is delivered today 💪🏼

Will

Those hanging leg raises are so challenging at the end. It helped to engage my biceps and pull up a bit rather than just hanging

Regan

Nykel Reese

Awesome workout! So, couple things... 1. The row and push-ups were easy outside of getting off the row lol 2. those bench 15 12 10 8 5 turned out to be aggressive af. Now last, for those abs, I wasn't sure does holding your shirt in your mouth help the core 🤣😅🤣😅🤣 For real though, loved this workout!

Austin

Great a couple of videos at the beginning exercises didn't work

Bill

Good! I had to take a day off yesterday bc my legs were destroyed but today felt good. Kept the weight for chest on the light side as I’m building up my strength there again.

Michael

Workout was great...gotta say I have never seen anyone put on lighter weights first then heavier (bench press video) lol. Thinking about it though I guess it doesn't matter...I just always pulled out my lighter weights, put on heavier and re add the lighter again lol

Eric

Moving into day 3 of the new phase! Here’s a little how I like to program: start with compound or pre exhaustion for engagement, then move into all functional movement patterns. 🔥

Day1/2/3 compound lifts so far: Back Squat / Barbell RDL / Bench Press 

Moving through the next 4-6 weeks, these workouts will look similar but programming different sets/reps — as I have said before, it’s all in the programming! Keep working hard. 

⬇️⬇️⬇️

Warm Up — incline treadmill @ 15% @ 3.8 mph

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

Leg Superset (Not Videoed — camera malfunction) 
2a. Heels Elevated Goblet Squat — 4 x 12
2b. Staggered Stance RDL — 4 x 8 each

3. Bench Press — 5 x 15/12/10/8/5

4. Single Arm Lat Pulldown — 4 x 12 each

5. Barbell Military Press — 4 x 12/10/8/8

6. Seated Row (SQUEEZE) — 4 x 20

Abs
7a. DB Leg Raises — 3 x 10
7b. Cross Body Leg Raise — 3 x 8 each

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

- Chest up
- Push through toes
- Pull to above bellybutton 
- Tall spine 
- Squeeze back
- Controlled pace, powerful pull

Row Machine

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

HIIT Circuit

Leg Superset (Not Videoed — camera malfunction) 
2a. Heels Elevated Goblet Squat — 4 x 12
2b. Staggered Stance RDL — 4 x 8 each

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squat

- One foot flat on the ground, the other foot on pointed toe next to the arch of your foot on the ground
- Descend with a flat back with both dumbbells favoring the grounded foot
- Feel hamstring engage
- Pull up through heel and squeeze glute at top

DB Split Stance RDL

Leg Superset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Half kneeling position to engage core more
- Reach overhead to stretch Lat
- Pull to hip pocket and squeeze

Half Kneeling Single Arm Lat Pulldown

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Seated Row (Handle Attachments)

Abs
7a. DB Leg Raises — 3 x 10
7b. Cross Body Leg Raise — 3 x 8 each

- Hold pull up bars 
- Grip dumbbell between feet
- Drive knees up to crunch core 
- Control down

Hanging DB Leg Raises

- Hold pull up bar
- Drive knee up and across body for contraction
- Alternate

Hanging Cross Body Leg Raise

Week 1 / Day 3 / 2.0

Patrik

Week 1 / Day 2 / 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

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 3 / 2.0

Community

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