Name: Playbook - Nick Walker - Week 1 / Day 4: Full Body Basics
Uploaded: 2021-09-28T20:58:16.432Z
Duration: 45 min
Description: Week 1 / Day 4: Full Body Basics

James

Jonathan

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

Alex

The end of this one kicked my ass a bit but an awesome workout!

Scott

Christian Atta-Darkwah

Victor

Charlene

Good one, found a little easier today, squats got me a little 😃

Matthew Taylor

A lot of legs in that one. Needed the burn!!!

10/10 again bro! Side note what model of Nikes are those?? 🔥🔥

Josh

Myles

Good mix of simple & complex moves. Feeling more in tune with body.

Brandon

It went fairly well in my opinion! Did this after a 30 min run on treadmill and I found this fun to be honest! The pushup and push back one definitely made me struggle but I finished. Even though I probably did it wrong I think haha

Robert

Those bulgarian squats at the end of the workout almost kill me😂but an awesome workout over all

Isaac Santamaría

Good Day Coach Nick, today’s workout was horrendous 390 Kcal in 38 mins with lots of pauses in between 2nd and 3rd set, and I am really exhausted and demoralised being unable to complete some exercised without proper or decent forms. 

Not sure if I am doing it right, but I felt my lower back hurting a lot when I was doing the hollow holds. Tried doing Push backs, but I wasn’t able to push my glutes all the way back to my legs in the 2nd and 3rd set and I keep falling on knees on the 2nd and 3rd set. Ultimately only managed to do about 8 out of 10 reps before my arms and legs gave way, do you have any tips or any other exercises that I can substitute for Hollow Hold and Push backs. 

As for Bulgarian Split Squats I am unable to bend my toes on the right side due to recovering from the toe fracture, so i placed my whole dorsal pedis on my bed and proceeded with the exercise, is this variant alright Coach? 

Hope to hear from you soon Coach! Have a great day and stay safe Coach Nick! 

Yours sincerely, 
Daron

Daron

scott

Misael Nataren

Chris

At Home Athlete Program
Week 1, Day 4: Full Body Basics

Fire Hydrants - 3 x 10 each
Calf Raises - 3 x 20
Hand Walk Out - 3 x 5
Hollow Hold - 3 x 20 sec. 
Push Backs - 3 x 10
RFE Split Squat - 3 x 10 each

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Push through the toes/balls of your feet
- Engage your calves as you go up

Standing Calf Raise

- Start standing up
- Walk hands out to high plank
- Walk back to standing with straight legs

Hand Walkout

- Lift feet off of the ground six inches 
- Hold arms next to body
- Drive bellybutton down to hold core
- Hold

Hollow Hold

- Down portion of push up
- Push back as your knees bend
- Take glutes to heels 
- Return to top of push up

Push Backs

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat

Week 1 / Day 4: Full Body Basics

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

Ryan

Makrey

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.

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

Week 1 / Day 3: Full Body Basics

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

Milena

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 4: Full Body Basics

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