Name: Playbook - Nick Walker - Pull Day (Posterior Chain) ⚡️
Uploaded: 2021-12-09T23:20:04.492Z
Duration: 65 min
Description: Pull Day (Posterior Chain) ⚡️

Meant to hit 5 stars! Really liked this workout. Nice mix of equipment and HIIT

Michael

Posterior chain: back side of the body. 

This is a conversation for my podcast when I release it, but I believe in training the back side of the body twice as much as the front side, or generally, the push movements for the most part. 📝 It helps keep our posture and ultimately build the most strength and longevity for your overall health! 

With that said, let’s get into it!!

⬇️⬇️⬇️

Warm up — Incline Treadmill @ 15% incline @ 2.8-4.0 mph for 5 min. 

Pre Exhaustion
1a. Single Leg Hamstring Curls — 2 x 15
1b. Kb Swings — 2 x 20

2. RDL — 5 x 12/10/8/8/8

Vertical Pull
3a. Wide Grip Lat Pulldown — 4 x 12
3b. Underhand Grip Single Arm Lat Pull — 4 x 15 each 

Horizontal Pull
4a. Seated Cable Row — 4 x 12
4b. High Plank Single Arm Row — 4 x 10 each

Biceps 
5a. Spider Curls — 3 x 15
5b. Isometric Hammer Curl — 3 x 12 each

6. Rear Delt Cable Fly — 2 x 20

Pre Exhaustion
1a. Single Leg Hamstring Curls — 2 x 15
1b. Kb Swings — 2 x 20

- Flex toe
- Pull with back of heel to engage hamstring

Single Leg Hamstring Curl

- 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

Pre Exhaustion

- 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

Vertical Pull
3a. Wide Grip Lat Pulldown — 4 x 12
3b. Underhand Grip Single Arm Lat Pull — 4 x 15 each

- 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

- Palm facing up
- Slight bend in elbow
- Try to keep arm position the same from top of movement to bottom 
- Keep chest up
- Pull down to side of hip 
- Chest over toes (hinge at hips to make a vertical pull movement)

Underhand Grip Single Arm Lat Pulldown

Vertical Pull

Horizontal Pull
4a. Seated Cable Row — 4 x 12
4b. High Plank Single Arm Row — 4 x 10 each

- Pull the attachment (use handles) in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Stabilize through opposite shoulder
- Keep hips square to the ground 
- Pull to hip

High Plank Incline DB Row

Horizontal Pull

Biceps 
5a. Spider Curls — 3 x 15
5b. Isometric Hammer Curl — 3 x 12 each

- Sink into the pad as much as possible 
- Get a good stretch in your biceps and curl all the way up
- Keep the elbows in same spot

Spider Curls

- Hold dumbbells at 90°
- Descend one dumbbell while other holds contraction
- Bring back to starting position 
- Alternate (24 total)

Isometric Hammer Curls

Biceps

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Cable Fly

Pull Day (Posterior Chain) ⚡️

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!

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!

Pull Day (Posterior Chain) ⚡️

Community

More workouts from Nick Walker