Name: Playbook - Nick Walker - Week 1 / Day 1: Full Body Basics
Uploaded: 2021-10-05T16:54:54.683Z
Duration: 45 min
Description: Week 1 / Day 1: Full Body Basics

Great 1st back working out!! Nice and easy.

Patrick B

Charlene

Danny

oscar

I’ll be away from the gym for awhile so decided to start this. Felt like I needed more intense exercises on this one.

Zhamoyani

Was a great reintroduction to a routine. Had me shaking a little towards the end. It’s been too long! Thanks for the motivation.

Matthew Taylor

Braulio Berrio

This was great for being on vacation and getting that quick burn before the beach

Rocky Mace

Rocco

Wow!  That was so freaking hard to do all those workouts in one session!  Fitness journey starts today.  Gratitude!

Jim Widmark

It kicked my ass but felt good to compete!

Aaron Hankins

Richard Plourde

This workout just confirmed I’m out of shape, and need to keep pushing to get where I want to be. Very good workout!

Melvin

Harder than I expected but a great workout!! I’m excited for more!!

Peter

This kicked my ass in the best way lmao 🔥🔥

Josh

After my battle with Covid. I decided to tackle again from the beginning. Only made it to week 2 so after two weeks off, starting from scratch!

Robert

Levi

Maria

Great way to start the new year off . Day one complete ready for more

Myles

Brandon

Carlos Cazares

It was Great! I’m just getting started up again.

Thanks for the recommendation Nick! I did this at the gym instead of at home 🙌🏽👍🏼. I feel great after!

Was good. My first workout in a while! Hopefully I can stick to it!

Rachel

Tyler

I have a question. For the supine T exercises, is it 10 reps each arm or just one arm? Overall, it was pretty good.

Henry

Great workout to get into the start of things again :)

Ricardo

Frank

Loves it! Good start into a new
Routine after quite a while without doing sports…thx

Ronny

This workouts at home are awesome. Though they do not seem challenging, they totally are worth it!! With simple moves, I feel exhausted😂

Isaac Santamaría

Richard

Justin

You were right, this is the one for me. i feel less tired doing this program 👍

Salvatore

This workout should be a whole video. Also—it only took me about 20 mins to complete.

Justin Fuselier

Christopher

This is a good solid workout for me, and mostly stays away from my knees. I think I’ll continue to do it for the rest of this week.

Curt G Parker

I did everything, but the squats..great workout!!

Miguel

Too easy. Maybe add ways to amp it up/modify

Eric

It was a great workout to start the day off. I definitely am sweating and that is saying something 👍

scott

Great start! Really like the easy reach timer and the written tips to help perfect the form. A nice feature would be a button to turn on/off some beats. Thanks!

Alex

Johanes

Mickey

Emmanuel

After first set I thought it was easy and manageable, but after the 2nd set and into the 3rd I was fatigued and struggling to complete it. It seems like I underestimated the intensity as well as me being unfit 🤣 I took a few 10-15s to even catch a breath in the midst of the 3rd set to push on for completion. Will continue to strive to complete it without stopping within the next month, good burn 285 Kcal in 22 mins. Thank you Coach!

Daron

Great first workout! Looking forward to continuing through the rest of the series!

Great! Super easy to follow and actually fun.

Chris

At Home Athlete Program
Week 1, Day 1: Full Body Basics

Welcome to week 1! Throughout the Next two weeks, you will work on building a foundation at home and the basics as you progress into the coming weeks. 

Air Squats - 3 x 15
High Plank Lateral Hand Taps - 3 x 20 total
Hip Bridge - 3 x 15
Incline Push Up - 3 x 10
T Spine Quadruped Reach Through - 3 x 10 each
Blackbirds - 3 x 10
Plank - 3 x 20 sec. each

•Sit through heels
•Push through toes 
•Push knees out

Air Squat

- High Plank
- Keep hips square to ground 
- Alternate extending arms out and tapping each side

Lateral Hand Tap

- Bring heels close to glutes 
- Push through heels
- Squeeze glutes in air

Supine Hip Bridge

- Start with your hands on a couch/chair/table
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- On all fours 
- Stabilize through one arm
- Reach through arm then up
- Follow your hand with your eyes at all times

Quadruped T Spine Reach

- Lay face down
- Make pressing motion with arms
- Don’t let arms touch the ground

Blackbirds

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Week 1 / Day 1: Full Body Basics

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Week 1 / Day 1: Full Body Basics

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