Name: Playbook - Nick Walker - New Phase — Push/Pull Day 1 💯
Uploaded: 2022-08-16T21:55:17.450Z
Duration: 65 min
Description: New Phase — Push/Pull Day 1 💯

Awesome brother 💪🏼💪🏼🙌🏼🙌🏼

Duke

Outstanding! I cannot wait to get to the next wo in the series !  Thank you brother!💪🏼💪🏼

Very solid first workout with you!  I like having a plan of what to do instead of just going and kinda doing random stuff and the same thing every week

Tucker

John Paul

I have started a new phase. Should we call it Hybrid Athlete 3.0?!?! Focusing I’m primarily full body push/pull for strength and hypertrophy (and lots of dropsets to maintain muscular endurance) then will move to an isolation phase after 4 weeks of Push Pull Legs focusing on tempos. ⚡️

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Backwards walk — 5 min

HIIT Warm Up (Not Videoed):
1a. Row Machine — 4 x 150m
1b. Push ups — 4 x 12
1c. Standing Banded Rotations — 4 x 10 each

Legs Push/Pull
2a. Single Leg Hamstring Curls — 3 x 15 each 
2b. Wide Stance Leg Press — 3 x 15 

Vertical Push/Pull
3a. Overhead Barbell Press — 3 x 12/10/8 Dropset into 20
3b. Neutral Grip Pull Ups — 3 x 6

Horizontal Push/Pull
4a. Dumbbell Alternating Decline Bench — 3 x 12/10/8 each into Dropset 20 together
4b. Seated Row — 3 x 15

Arms 
5a. Straight Bar Cable Curl — 3 x 15
5b. Single Arm Tricep Extension — 3 x 15 each

Legs Push/Pull
2a. Single Leg Hamstring Curls — 3 x 15 each 
2b. Wide Stance Leg Press — 3 x 15

- 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

- Feet wider than hip width 
- Angle toes outward 45°
- Descend and push through toes

Wide Stance Leg Press

Legs Push/Pull

Vertical Push/Pull
3a. Overhead Barbell Press — 3 x 12/10/8 Dropset into 20
3b. Neutral Grip Pull Ups — 3 x 6

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

Barbell Military Press

- 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

Vertical Push/Pull

Horizontal Push/Pull
4a. Dumbbell Alternating Decline Bench — 3 x 12/10/8 each into Dropset 20 together
4b. Seated Row — 3 x 15

- Decline bench 
- Hold dumbbells at top of movement 
- Alternate reps while one holds

Alternating DB Decline Bench

- Using a neutral grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Seated Row (two handles)

Horizontal Push/Pull

Arms 
5a. Straight Bar Cable Curl — 3 x 15
5b. Single Arm Tricep Extension — 3 x 15 each

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Cable Bicep Curls

- 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

Arms

New Phase — Push/Pull Day 1 💯

Dimitrios

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!

New Phase — Push/Pull Day 1 💯

Community

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