Name: Playbook - Nick Walker - Week 1 / Day 3 👌🏼
Uploaded: 2022-11-06T23:39:07.524Z
Duration: 80 min
Description: Week 1 / Day 3 👌🏼

Michele

Charlie

Seshan

Christian Atta-Darkwah

Víctor

Anthony

Murdered!! Best workouts on playbook 💯👊🏻💯

Zachary

Duke

Day 3! Today we will focus on more isolation and contractions/time under tension. Full transparency, with incorporating these squeeze reps lately, I am more sore than I have been in a long time! 😬 

If you have any questions about any of the movements, don’t hesitate to message me. Keep pushing yourself — it’s going to be a fun 5 weeks!

⬇️⬇️⬇️

Warm Up — 5 min incline walk / 5 min incline backwards walk 

HIIT Warm Up 
1a. TRX Row — 3 x 15
1b. Renegade Row — 3 x 10 each (light)
1c. Incline Deficit Push Up — 3 x 15

Quads 
2a. Leg Extensions — 3 x 12 (squeeze count 2) into 20 each set 
2b. Single Leg Press — 3 x 15 each 

Hamstrings / Core 
3a. Single Leg Curls — 3 x 12 each (squeeze count 2) 
3b. Rotational Decline Barbell Punch — 3 x 8 each 

Lats 
4a. Single Arm Cross Body Lat Pull — 3 x 12 each (squeeze count 2) 
4b. Narrow Mag Grip Lat Pull — 3 x 20 

Shoulders 
5a. Alternating DB Front Raise — 3 x 12 each 
5b. Underhand Grip Barbell Press — 3 x 12-15 

Chest / Arms
6a. Champagne Press — 3 x 20/15/12 controlled 
6b. Barbell Narrow Curl — 3 x 12 into 20 bottom half (squeeze count 2) 
Tricep Pushdown — 3 x 12 into 12 regular (squeeze count 2)

HIIT Warm Up 
1a. TRX Row — 3 x 15
1b. Renegade Row — 3 x 10 each (light)
1c. Incline Deficit Push Up — 3 x 15

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Renegade Rows

- Hands on dumbbells
- Descend until chest goes below heads of dumbbells
- Push back up

Incline Deficit Push Up

HIIT Warm Up

Quads 
2a. Leg Extensions — 3 x 12 (squeeze count 2) into 20 each set 
2b. Single Leg Press — 3 x 15 each

- 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 (squeeze for 2)

- Using leg press machine
- Place foot high and narrow
- Complete 15 on each side

Single Leg Press

Quads

Hamstrings / Core 
3a. Single Leg Curls — 3 x 12 each (squeeze count 2) 
3b. Rotational Decline Barbell Punch — 3 x 8 each

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl (squeeze for 2)

- Decline sit up with barbell over chest 
- As you sit up and rotate to one side, punch one arm across 
- Alternate each rep

Rotational Decline Barbell Crunch

Hamstrings / Core

Lats 
4a. Single Arm Cross Body Lat Pull — 3 x 12 each (squeeze count 2) 
4b. Narrow Mag Grip Lat Pull — 3 x 20

- Split stance, open up for core engagement
- Reach across body 
- Pull to hips 
- Squeeze for count of 2

Cross Body Single Arm Lat Pull (squeeze for 2)

- Use narrow attachment, v attachment or MAG attachment

Narrow Grip Lat Pulldown

Lats

Shoulders 
5a. Alternating DB Front Raise — 3 x 12 each 
5b. Underhand Grip Barbell Press — 3 x 12-15

- Hold with neutral grip (thumbs up)
- Raise to shoulder height with control
- Come back to starting position 
- Alternate 12 each

Alternating DB Front Raise

- Underhand grip just outside of shoulder width 
- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Underhand Grip Barbell Military Press

Shoulders

Chest / Arms
6a. Champagne Press — 3 x 20/15/12 controlled 
6b. Barbell Narrow Curl — 3 x 12 into 20 bottom half (squeeze count 2) 
6c. Tricep Pushdown — 3 x 12 into 12 regular (squeeze count 2)

- Flat bench
- Hold dumbbells together with force 
- Descend to chest
- Push up over collarbone

Champagne Press

- Grip inside shoulder and hip width 
- Curl to chest 
- Hold for count of 2

Barbell Narrow Curl

- Triangle grip attachment
- Keep elbows in and in same spot
- Push down and away and squeeze for count of 2

Tricep Pushdown

Chest / Arms

Week 1 / Day 3 👌🏼

Chaz

My NEW Program — Day 1 ⚡️

Amazing. Swings round doing this program and it really pushed me the first time so excited to see how I’ve grown.

Dashaun

Anston

Week 1 / Day 2! 🔥

Rozanne

Great way to start the weekend! Thanks Nick!🙌🏼

Phillip

Week 1 / Day 4

Week 1 / Day 5 💯

Marios

Week 2 — Day 1 🔥

I can feel the difference as I am progressing through these workout sessions. Awesome!

Week 2 / Day 2! 💥

Definitely feeling it post workout! Awesome 😎

Week 2 / Day 3 ⚡️

Week 2 / Day 4 💪🏻

Loved it. 💪🏼💪🏼👊🏼👊🏼

Week 2 / Day 5 🔥

Week 3 — Day 1 👍🏼

Wow! That iso lateral raise lit up my shoulders like crazy! Love it!

Regan

Week 3 / Day 2! 💥

Great! Hey when you say 3x12 into 20 bottom half, do we do 20 after every every set, or just after the last set?

Domenico

Week 3 / Day 3 ✅

Killer workout! Increased weight in almost all workouts!

Filippo Zappa

Week 3 / Day 4 💥

Week 3 / Day 5 💯

Week 4 — Day 1 👍🏼

Week 4 / Day 2! ⚡️

Week 4 / Day 3 👏🏼

Week 4 / Day 4 💥

Armond

Week 4 / Day 5 🔥

Loved it. Just what
I needed today 💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼

Week 1 / Day 3 👌🏼

Community

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