Name: Playbook - Nick Walker - Legs / Shoulders 🔥
Uploaded: 2022-04-21T18:08:36.039Z
Duration: 65 min
Description: Legs / Shoulders 🔥

Now that I know these comments are public, go Nick Walker another great workout.  Keep em coming.

Bill

Here’s a little more isolation for you as well as quite a bit of volume. I hope all is well with each and every one of you!!!

⬇️⬇️⬇️

Warm Up— Incline 5 min / backwards walk 5 min

Engagement
1a. Seated Hamstring curls — 2 x 20 
1b. Single arm cable lateral raise — 2 x 15 each 

Compound / Aux 1 
2a. Front Squat Heels Elevated — 15/10/6/6/6 
2b. Iyt — 5 x 5 each 

Compound / Aux 2
3a. Military Press — 12/10/8/8 
3b. Reverse elevated lunge — 4 x 10 each bodyweight 

4. RFE RDL — 3 x 12 each 

Auxiliary
5a. Lateral Raises — 3 x 12
5b. Tricep push down — 3 x 12

Engagement
1a. Seated Hamstring curls — 2 x 20 
1b. Single arm cable lateral raise — 2 x 15 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

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Single Arm Lateral Raise

Engagement

Compound / Aux 1 
2a. Front Squat Heels Elevated — 15/10/6/6/6 
2b. Iyt — 5 x 5 each

- Heels on plates 
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat (Heels Elevated)

- Slight bend in elbows 
- Complete i formation in front then y at 45° angle then T as lateral raises

DB IYT

Compound / Aux 1

Compound / Aux 2
3a. Military Press — 12/10/8/8 
3b. Reverse elevated lunge — 4 x 10 each bodyweight

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

Barbell Military Press

- Elevated surface
- Reverse into a lunge through back toe
- Drive up through front foot and crunch knee through

Elevated Reverse Lunge to Knee Drive

Compound / Aux 2

- Back leg elevated on bench or elevated surface 
- Dumbbell in hand on same side as leg that is back
- Hinge at hip until tug in hamstring
- Pull up through heel
- Maintain chest up and shoulder back

RFE RDL

Auxiliary
5a. Lateral Raises — 3 x 12
5b. Tricep push down — 3 x 12

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Triangle attachment
- Push down and away with palms 
- Keep chest up and elbows in same position

Tricep Push Down

Auxiliary

Legs / Shoulders 🔥

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!

Legs / Shoulders 🔥

Community

More workouts from Nick Walker