Name: Playbook - Nick Walker - Week 1 / Day 3: Full Body Basics
Uploaded: 2021-09-28T20:58:16.428Z
Duration: 45 min
Description: Week 1 / Day 3: Full Body Basics

Great workout! Doing these from prison so very helpful.

Juan Ayala

Jonathan

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

Alex

It's easy. I added weight for some exercises
Thanks anyway

Milena

Christian Atta-Darkwah

Charlene

Thanks Nick!  Great workout!  Feeling inspired.  The planks were super hard!

Jim Widmark

Josh

App is so easy to use, every move is so well explained. Your making it so easy to workout !

Brandon

Did this after a 39 min elliptical workout and I think this was a great addition to it. I feel good! Pushups do need to be improved on on my part 😅. I struggle sometimes with them.

Robert

Antoine

Good Day Coach Nick, overall the workout was great 402 Kcal in 38mins. I did take several 15-20s breaks between 2nd and 3rd set to catch a breather. Is there any tips or exercises I can do instead of single leg RDLs? I find myself struggling to stay in balance while doing that exercise, I have several near miss falls while doing that and had to hold onto a wall or something to break the fall. I also underestimated the wall sits, into the 2nd and 3rd set my quads were tight and killing me. But will continue to try to progress and improve on forms and doing the exercises with slow and controlled motions. As for narrowed push ups, I used a mini push up inclined and converted it into a modified variant with knees on the floor as I find myself struggling with knees off the floor. Will slowly try to improve on that as well. Thank you Coach Nick! Have a great day and stay safe!

Daron

scott

Espero tonificar y mejorar mi cuerpo, estoy siguiendo todo al pie de la letra

Misael Nataren

So fun! Working parts of my body I forgot were there!

Chris

Week 1 / Day 3: Full Body Basics 
At Home Athlete Program

Step Ups - 3 x 20
Wall Sit - 3 x 30 sec. 
Bird Dogs - 3 x 10 each
Narrow Push Up - 3 x 10
Single Leg RDL - 3 x 5 each
Around the World - 3 x 10
Lateral Plank - 3 x 20 sec. each

- Place foot up onto the chair/couch/table and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step Ups

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dogs

- Position hands slightly inside of your shoulders
- Push up through triceps

Narrow Push Up

- Extend heel back 
- Hinge at hips
- Touch opposite toe with opposite hand
- Return to starting position (pull through heel)

Single Leg RDL

- Face down on ground 
- Make complete circle with arms rotating halfway through
- Keep arms from touching ground

Around the Worlds

- Shoulders/hips/knees/ankles stacked on top of each other
- Hold position 
- Work both sides

Lateral Plank

Week 1 / Day 3: Full Body Basics

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

James

Ryan

Makrey

Week 1 / Day 1: Full Body Basics

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

Scott

Week 1 / Day 2: 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 3: Full Body Basics

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