Name: Playbook - Nick Walker - Week 1 / Day 1 / 2.0
Uploaded: 2022-11-06T23:39:35.215Z
Duration: 75 min
Description: Week 1 / Day 1 / 2.0

Coming back to this plan after 6 weeks of vacations without any kind of workout… feels good to be back and have my online app and trainer ready to help!

Edgar

Today is day 1 after around 6 weeks of not being committed to my workout +diet. Just saw the app changed for the better! I’m motivated to keep going and try to recover the time I lost.

Zhamoyani

Christian Atta-Darkwah

I enjoyed the workout. Going to have to get used to doing full body all week, but the first day was awesome.

Nicole

Justin

Austin

Bill

Loved it! Had a few days off and this was a perfect full body.

Michael

Still freaking crushing it. Wait until this before and after.

Brock Aiken

Hey Coach Nick, just checking in. Hope you're all moved in and comfy in your new place! Super excited about new phase of workouts! Loved this one. FYI, I always appreciate your written word descriptions and motivations! The lateral lunges I really liked. Jeez, can you get any lower Coach! Try to match ya! Also, I've tried crossfit, HIIT, in person trainer workouts, online Coaches etc. I far and away prefer working out with you! Challenging and fun,and I can do it when I want to. Which is typically 4:00 am!! I hope you're around doing these workouts forever Coach Nick!! And how about our Steelers...Woohoo!! Keep the good stuff coming Coach! Appreciate all your efforts!!!

Aldo

This program will be a little more up tempo especially for the first phase. My goals for starting this — keep lean muscle while also losing a few pounds. Really, I’m just trying to look really good for summer on the beach. 😉

We will incorporate a good amount of high intensity exercises as well as compound lifts and isolated movements built in. 

Focus for new phase: still try to increase weight but squeeze and control each rep as much as possible 

⬇️⬇️⬇️

Warm up — incline treadmill @15% incline for 5 minutes @ 3.8mph 

Warm Up HR 
• KB Snatch to Press — 2 x 10 each
• TRX Row — 2 x 15

1. Barbell Back Squat — 5 x 12/10/8/8/8
***increase weight each 

Legs
2a. Seated Hamstring Curl — 3 x 12 
2b. Lateral Lunge — 3 x 8 each

3. High to Low Cable Fly — 2 x 20
***light, squeeze 

4. Incline Machine Chest Press — 4 x 12
***increase weight each set 

Push/Pull 
5a. Half Kneeling Single Arm Row — 4 x 12 each
5b. Standing Strict Press — 4 x 12

Arms
6a. Wide Grip Lat Pull — 3 x 15
6b. DB iso Curl — 3 x 12 each
6c. Tricep Push Down — 3 x 15

Warm Up HR 
• KB Snatch to Press — 2 x 10 each
• TRX Row — 2 x 15

- Wide stance
- Favor opposite side as you descend and push your hips back
- Snap hip through as you explode and pull kettlebell up and overhead

Kettlebell Snatch to Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row

Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Legs
2a. Seated Hamstring Curl — 3 x 12 
2b. Lateral Lunge — 3 x 8 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

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position
- Push off of outside of foot

Lateral Lunge

Legs

- Chest up, elbows slightly bent
- Push down and squeeze chest at bottom 
- Control
- Do not touch hands together at bottom

High to Low Cable Fly

- Sit back against pad 
- Grip wide on the handles 
- Elbows slightly tucked
- Push through palms to active top of chest

Incline Machine Chest Press

Push/Pull 
5a. Half Kneeling Single Arm Row — 4 x 12 each
5b. Standing Strict Press — 4 x 12

- Half kneeling position 
- Reach forward with bench in hip flexor to allow for range of motion
- Pull to hip pocket

Half Kneeling Single Arm Cable Row

- Hold dumbbells at shoulder height 
- Push up overhead
- Squeeze glutes to engage core and protect lower back

Standing Strict Press

Push/Pull

Arms
6a. Wide Grip Lat Pull — 3 x 15
6b. DB iso Curl — 3 x 12 each
6c. Tricep Push Down — 3 x 15

- 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 dumbbells at 90°
- Descend one and complete 3 reps
- Return to starting position 
- Alternate
- Go until you hit 12 reps on each side

DB ISO Curl

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Push Down

Arms

Week 1 / Day 1 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

Week 1 / Day 3 / 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

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 1 / 2.0

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