Name: Playbook - Nick Walker - Week 1 / Day 4
Uploaded: 2022-11-06T23:39:07.529Z
Duration: 75 min
Description: Week 1 / Day 4

Christian Atta-Darkwah

Rozanne

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

Phillip

Will

Zachary

Duke

Armond

John Paul

If you have noticed, we are alternating days more focused on push/pull isolation with days of more isolated movements focusing on one body part as a superset to still keep your heart rate high. 👌🏼 Also notice the bilateral and unilateral work within each day to keep core engagement and reduce over compensation when fatigue sets in on bilateral movements. 

Have fun with day 4! If you’re sore, go for a walk for 30 minutes and make sure you are staying on top of your hydration. 

⬇️⬇️⬇️

Warm Up — 5 min incline / 5 min backwards walk

HIIT Warm Up 
1a. Row Machine — 3 x 15 max effort pulls 
1b. Banded Pallof Press — 3 x 15 each
1c. Row Machine Reverse Crunch — 3 x 10

Legs 
2a. Hack Squat Machine — 4 x 12 
2b. Lateral DB Lunge — 4 x 8 each

Push/Pull 1
3a. Incline DB Press — 3 x 12 (Dropset 20 each set)
3b. Underhand Lat Pull Down — 3 x 15/12/10 (squeeze for 2) 
3c. Heavy Alternating DB Curls — 3 x 10 each 

Push/Pull 2
4a. Incline DB Bench Row — 3 x 12 (squeeze for 2) 
4b. Seated Cable Overhead ISO Press — 3 x 12 each 
4c. Rope Extensions — 3 x 15 (squeeze 2) 

Arm finisher
5a. Cable Curls — 30/20/10
5b. Overhead Single Arm Tricep extension — 15/10/5 each

HIIT Warm Up 
1a. Row Machine — 3 x 15 max effort pulls 
1b. Banded Pallof Press — 3 x 15 each
1c. Row Machine Reverse Crunch — 3 x 10

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Keep trunk in place 
- Slight bend at knees
- Squeeze band together
- Press from chest

Banded Palof Press

- Use the seat on the row machine 
- High plank position
- Keep core tight and extend feet back
- Glide and crunch knees to chest

Row Machine Reverse Crunch

HIIT Warm Up

Legs 
2a. Hack Squat Machine — 4 x 12 
2b. Lateral DB Lunge — 4 x 8 each

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat Machine

- Keep shoulder down and back to keep chest up
- Glide out and sink hip into lateral side of foot
- Push off toes

DB Lateral Lunge

Legs

Push/Pull 1
3a. Incline DB Press — 3 x 12 (Dropset 20 each set)
3b. Underhand Lat Pull Down — 3 x 15/12/10 (squeeze for 2) 
3c. Heavy Alternating DB Curls — 3 x 10 each

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees
- Drop weight after 12 reps and complete 20 burnout

Incline DB Bench

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand Grip Lat Pulldown (squeeze for 2)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

Push/Pull 1

Push/Pull 2
4a. Incline DB Bench Row — 3 x 12 (squeeze for 2) 
4b. Seated Cable Overhead ISO Press — 3 x 12 each 
4c. Rope Extensions — 3 x 15 (squeeze 2)

- Lay flat on incline bench
- Reach forward
- Pull to bottom of hip pockets 
- Squeeze for count of 2

Incline DB Bench Row

- Hold handles overhead in pressed position
- As one holds, descend with the other then press back overhead 
- Alternate

Seated Overhead Cable ISO Press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension (squeeze for 2)

Push/Pull 2

Arm finisher
5a. Cable Curls — 30/20/10
5b. Overhead Single Arm Tricep extension — 15/10/5 each 

***complete as fast as you can
***increase weight each set

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Cable Bicep Curls

- Arm at 90°
- Keep elbow in same spot 
- Extend hand away from you in front 
- Control

Overhead Single Arm Tricep Extension

Arm Finisher

Week 1 / Day 4

Michele

Chaz

Seshan

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! 🔥

Charlie

Week 1 / Day 3 👌🏼

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! 💥

Anthony

Definitely feeling it post workout! Awesome 😎

Week 2 / Day 3 ⚡️

Week 2 / Day 4 💪🏻

Loved it. 💪🏼💪🏼👊🏼👊🏼

Week 2 / Day 5 🔥

Week 3 — Day 1 👍🏼

Víctor

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 💥

Week 4 / Day 5 🔥

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

Week 1 / Day 4

Community

More workouts from Nick Walker