Name: Playbook - Nick Walker - Functional Full Body 💯
Uploaded: 2022-03-31T19:33:54.913Z
Duration: 60 min
Description: Functional Full Body 💯

Great workout. I love the full body days on Fridays!

Austin

Nick! I think I suck at split squats. Feeling too much on my knees. I cut out weight and just worked out form but I couldn't get it. Is my stance too narrow?

Eric

Another full body incorporating all of the functional movement patterns for longevity and healthy movement in daily life. If you want to focus on muscle growth, increase weight/decrease reps each set. If you want to cut weight, decrease weight, increase reps. The goals can be accomplished through the same programs/movements, but the way you focus on progressive overload can make all of the difference!

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Warm up: bike 10 min. 

1. RFE Split Squats — 5 x 10 each 

2. High to Low Cable Press — 4 x 12 

3. ISO Incline DB Row — 4 x 10 each 

4. Tall Kneeling Pulldown (Lats) — 4 x 12

5. DB Snatch to Press — 3 x 15 each

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

- Keep elbows close to side as if your hip pockets are coin slots 
- Let’s elbows go back through slots and then push out in front of you keeping your hands in a straight line

High to Low Cable Press

- Incline DB bench 
- Hold dumbbells at back of movement 
- Descend one as the other holds 
- Pull back to starting position 
- Alternate

Incline DB Bench ISO Rows

- Cable attachment
- On knees (tall kneeling)
- Push hips back and keep slight bend in elbow 
- Pull down to hips with chest up 
- Slowly return to top with control

Tall Kneeling Lat Pullover

- Feet wider than hip width 
- Descend down to opposite foot and push hip back 
- Pop up and through with force to engage core and squeeze glute
- Press overhead (let momentum help you)

DB Snatch to Press

Functional Full Body 💯

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!

Functional Full Body 💯

Community

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