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

Thank you for this workout. Just starting my workout journey. This helped me break a sweat.

James

Ryan

Makrey

Always a good workout with you, man! This is a quick work out for those that want to get a 30 minute work out in.

Monique

It was kind of short and it didnt push me hard enough.

Luke

J Louis

First workout with Nic and this made me break a sweat! Great for getting back into fitness

Tyler Finocchio

Steven Tutiven

Aaron  Cervini

I was very tired today, but I pushed through!

April

THOMAS

Deceptively hard, but still approachable! This was my first workout in a while and it was still doable with various injuries I have 💯

Alex

Wojciech Zajac

Amazing workout I feel great. First workout I’ve done since downloading the app.

Terry P

Joemily

Harry

Felt good to start a routine again. Stopped during the holidays and had trouble getting back into it. I love the upgrades to the app. Thanks!

Scott

Trinidad

Ashley

I found it way way too easy.... I might switch for another program

Milena

Victoria

Demarcus

My mannnnnnnnn!!!!you should live in FL, you’ve been celebrating with me now!

Victor

Great 1st workout since downloading the app!

Kyle

This was a good workout my first day back working out in about a year and this did me right

Darvelle

It was ok, easy course it’s a full body preparation train, but good. I’m comming back from 3 months stopped. It’s good to take easy first to take heavier later

Carlos

Christian Atta-Darkwah

It was great 😄😄 job you do 😍😍😍

Anthony

Juan

UFFFFFFF!!!! TIGUERE, this was brutal! I loved it! Great to finally feel getting done without dying! Lol!

Fred

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

Patrick B

Charlene

Danny

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

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

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

Plank (elbows)

Week 1 / Day 1: Full Body Basics

Juan Ayala

It’s great to go back and increase my reps each time around. Thanks!

Week 1 / Day 2: Full Body Basics

Great workout! Doing these from prison so very helpful.

Jonathan

So great! These are so perfect for getting back into working out after being sedentary.

Week 1 / Day 3: Full Body Basics

Loved this one too! I’m rehabbing an old back injury and this was a little tough, but still doable.

Week 1 / Day 4: Full Body Basics

I added weight for it to be more challenging than last week.
I feel great

This is my first workout after 2 months with #ElTiguere… UFFFF First time ever @nick I was able to do my Full workout without any interruption (extender rest jejej lol). Love u man!!!! On-Fire

Week 1 / Day 1: Full Body Basics

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