Name: Playbook - Nick Walker - Quick & Efficient 🔥
Uploaded: 2021-12-29T20:42:26.072Z
Duration: 45 min
Description: Quick & Efficient 🔥

Eric

Did not have much time to get everything I wanted to get done, done. However, learning how to deal with these circumstances and make the best out of the time you have is part of adjust to the things that happen to us in life! ⚡️ My advice:

1. Pick the areas you feel you need to work the most — listen to your body (how does it feel? Did you train push yesterday and need to pull more today?) 
2. Utilize volume and chase quality reps — more volume may be an efficient way for your body to get into an anabolic state with little time. 

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Hinge/Core Dominant 
1a. Barbell RDL — 4 x 12
1b. Single Leg Hip Bridge — 4 x 10 each 
1c. Dead Bugs — 4 x 20

2. Bench Press — 4 x 12

3. ISO Lat Pulls — 4 x 10 each

4. Incline DB Row — 3 x 20

5. Wide Grip Curl — 3 x 15

6. Plate Finisher — 20/20/15/15/10/10/5/5

Hinge/Core Dominant 
1a. Barbell RDL — 4 x 12
1b. Single Leg Hip Bridge — 4 x 10 each 
1c. Dead Bugs — 4 x 20

- 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

- Lay flat on the ground with one foot straight in the air
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Bridge

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bugs

Hinge/Core Dominant

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench Press

- Hold each handle at bottom of the movement
- Reach with one arm while the other holds a contraction
- Pull and alternate

ISO Lat Pulldown

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell Incline Bench Rows

Wide Grip EZ Bar Curl

- Watch full video
- Read caption!
- Complete 20 reps of curls, then without putting the plate down, complete 20 overhead Tricep extensions 
- Don’t put the plate down and go into 15/15, then 10/10, then 5/5

Quick & Efficient 🔥

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Quick & Efficient 🔥

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