Name: Playbook - Nick Walker - Hamstrings / Back / Triceps 🙏
Uploaded: 2022-04-20T18:29:03.677Z
Duration: 60 min
Description: Hamstrings / Back / Triceps 🙏

Great again keep it up and call me about agent🤣

Bill

More isolated work today to keep powering through the feel good workouts! Focus on the increase in weight each set especially when you see the reps decrease. 👌🏼

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Warm Up — Stair stepper — 10 min

Engagement
1a. Single leg hamstring curl — 3 x 15 each 
1b. Strict pull ups — 3 x 5

2. Barbell RDL — 15/12/10/8/6 

Back/Triceps 
3a. Seated close grip row — 4 x 12 
3b. Tricep Push Up attachment — 4 x 15

Lats/Triceps
4a. Single arm Tricep extension — 4 x 12/12/12/20 each 
4b. Single arm Lat pull down — 4 x 10 each

Engagement
1a. Single leg hamstring curl — 3 x 15 each 
1b. Strict pull ups — 3 x 5

- 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

- Hold the bar with your palms facing each other
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Ups

Engagement

- 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

Back/Triceps 
3a. Seated close grip row — 4 x 12 
3b. Tricep Push Up attachment — 4 x 15

- Pull to your belly button 
- Keep chest up

Seated Row

- Use triangle attachment
- Complete push ups stabilized on attachment
- Push through palms and pinky’s to isolate triceps

Tricep Push Up (Triangle Bar Attachment)

Back/Triceps

Lats/Triceps
4a. Single arm Tricep extension — 4 x 12/12/12/20 each 
4b. Single arm Lat pull down — 4 x 10 each

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension

- Hold contraction at the bottom
- While one holds for duration of other arm’s reps, complete a single arm lat pull down 
- Alternate after all 10 on one side

ISO Single Arm Lat Pulldown

Lats/Triceps

Hamstrings / Back / Triceps 🙏

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!

Hamstrings / Back / Triceps 🙏

Community

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