Name: Playbook - Nick Walker - My NEW Program — Day 1 ⚡️
Uploaded: 2022-11-06T23:39:07.515Z
Duration: 80 min
Description: My NEW Program — Day 1 ⚡️

Michele

Chaz

Seshan

Fred

Christian Atta-Darkwah

Marios

Mark Grey

Phillip

Day 1! Super challenging, brutal, and I cannot wait for tomorrow! Found myself light-headed after several sets so modified 3 instead of 4 etc.

Jared

Love the rush of this workout. It really gets your heart pumping and you really feel it all over your upper body!

Derek

Love this new program. Kicked my butt today for sure! Shoulders are popping!

Regan

Anthony

Armond

Duke

I am BACK with a new program — the past few weeks I have been traveling quite a bit and doing random full body workouts (my go to) in the meantime to stay in shape. NOW….I’m going a bit of a different route. This next 5 weeks I am going to focus on Full Body Functional movements mixed in with some Bodybuilding techniques, so make sure you read the description of each exercise to know when you should be SQUEEZING through out the program. 

Goals of the next 5 weeks: continue to build lean muscle, shred up/maximize fat loss, PUSH MYSELF (see below)

Some things to note: I will be walking 10k steps every day, biking 15 miles every other day, and doing 1000 jump ropes each day (even on rest days). Join if you would like! 

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Warm Up: 5 min Backwards Walk on Treadmill 

HIIT / Engagement 
1a. KB Swing — 3 x 15
1b. Hand Walk Out to Push Up x2 — 3 x 5
1c. Neutral Pull Up — 3 x 10

Legs/Abs
2a. Leg Press — 5 x 12 
2b. Half Kneeling Chop — 5 x 15 each 

Legs / Back
3a. DB RDL to Row — 3 x 10 
3b. Seated Cross Body Row — 3 x 12 each (squeeze count of 2) 

Chest
4a. Incline Barbell Bench — 3 x 15
4b. Single Arm Fly — 3 x 12 each (squeeze 2) 

Back
5a. Wide Grip Lat Pull — 3 x 20/15/15
5b. Underhand ISO Single Arm Pull — 3 x 12 each (squeeze 2)

Shoulders 
6a. Single Arm Standing Press — 3 x 12 each 
6b. Upright Row — 3 x 12 (squeeze 2)

HIIT / Engagement 
1a. KB Swing — 3 x 15
1b. Hand Walk Out to Push Up x2 — 3 x 5
1c. Neutral Pull Up — 3 x 10

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Walk hands out from toes to high plank
- Push up twice 
- Walk hands back to feet 
- Stand up
- Squeeze glutes

Hand Walkout to Push Up x2

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Neutral Grip Pull Up

HIIT / Engagement

Legs/Abs
2a. Leg Press — 5 x 12 
2b. Half Kneeling Chop — 5 x 15 each

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press

- From half kneeling position hold the handle on the outside of your leg
- Exhale and reach up and across your body
- Twisting to the until the attachment is above your head
- Control the weight back and pull back to opposite hip pocket

Half kneeling Cable Chop

Legs/Abs

Legs / Back
3a. DB RDL to Row — 3 x 10 
3b. Seated Cross Body Row — 3 x 12 each (squeeze count of 2)

- Narrow stance
- Descend hips with shoulders down and back, chest up
- Get to bottom of RDL
- Row to hip pockets
- Descend back to bottom of row
- Pull through heels and squeeze glutes at top

DB RDL to Row

- Using handle across body
- Open stance up for maximum core contraction/use
- Pull to hip pocket
- Hold for count of 2

Cross Body Single Arm Cable Row

Legs / Back

Chest
4a. Incline Barbell Bench — 3 x 15
4b. Single Arm Fly — 3 x 12 each (squeeze 2)

- Incline bench
- Descend to collarbone 
- Push up over head

Incline Barbell Bench Press

- Split stance (open up arm being worked)
- Attachment shoulder height 
- Pull to just across middle of chest
- Hold for count of 2

Single Arm Fly

Chest

Back
5a. Wide Grip Lat Pull — 3 x 20/15/15
5b. Underhand ISO Single Arm Pull — 3 x 12 each (squeeze 2)

- 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

- Hold with underhand grip at the bottom of movement
- Reach with one hand as the other holds
- Pull back down to starting position and hold for count of 2
- Alternate, then repeat on other side

Underhand Grip ISO Alternating Lat Pull Down

Back

Shoulders 
6a. Single Arm Standing Press — 3 x 12 each 
6b. Upright Row — 3 x 12 (squeeze 2)

- Standing
- Push overhead 
- Hold other hand to create a force in other side for balance

Single Arm Standing Overhead DB Press

- Narrow grip on barbell
- Pull hand to chin
- Focus on elbows moving upward 
- Hold for count of 2

Barbell Upright Row

Shoulders

My NEW Program — Day 1 ⚡️

Amazing. Swings round doing this program and it really pushed me the first time so excited to see how I’ve grown.

Dashaun

Anston

Week 1 / Day 2! 🔥

Charlie

Week 1 / Day 3 👌🏼

Rozanne

Great way to start the weekend! Thanks Nick!🙌🏼

Week 1 / Day 4

Week 1 / Day 5 💯

Week 2 — Day 1 🔥

I can feel the difference as I am progressing through these workout sessions. Awesome!

My NEW Program — Day 1 ⚡️

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