Name: Playbook - Nick Walker - Total Body 💯
Uploaded: 2021-12-28T19:38:04.249Z
Duration: 65 min
Description: Total Body 💯

Michael

Domenico

Carlos

As I get toward the new year and get settled into my new place the first week of the year, I am utilizing full body workouts to keep on track until I can write a new program for myself for consistency! 

Let’s focus on a little bit of every movement pattern in todays workout. 🔥 Pay attention to reps, sets, and rest times as they change frequently based on movements!

⬇️⬇️⬇️

1. Leg Extensions — 3 x 15
2. Single Leg Hamstring Curl — 3 x 15 each 
3. Bulgarian Split Squats — 4 x 12 each
4. Pec Deck Flies — 3 x 20
5. Wide Grip Seated Row — 4 x 12
6. Seated Strict Press — 4 x 12
7. Hammer Curls — 3 x 12 each
Finisher
8a. Pull Ups — 2 x 10
8b. Windshield Wipers — 2 x 10
8c. Hanging across Body Leg Raises — 2 x 20

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Flex toe
- Pull with back of heel 
- Curl hamstring then lower slowly

Single Leg Hamstring Curl

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian Split Squats

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck Flies

- Wide Grip Handle Attachment
- Sit with chest up
- Pull to above belly button 
- Let shoulders roll forward a hair on reach

Wide Grip Seated Row

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Seated Strict Press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

8a. Pull Ups — 2 x 10
8b. Windshield Wipers — 2 x 10
8c. Hanging across Body Leg Raises — 2 x 20

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

Pull Up

- Hold yourself on bars at 90 degrees
- Let your trunk twist as legs carry you side to side 
- 10 reps total, so 5 back and forth each

Hanging Windshield Wipers

- Hold yourself on bars at 90 degrees
- Rotate and twist to crunch opposite leg to opposite elbow 
- 20 reps total, 10 on each side

Hanging Cross Body Leg Crunch

Finisher

Total Body 💯

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!

Total Body 💯

Community

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