Name: Playbook - Nick Walker - Week 1 / Day 5
Uploaded: 2022-11-06T23:39:34.886Z
Duration: 60 min
Description: Week 1 / Day 5

Week one done💪🏼 amped for the rest. Resting Sunday and getting right back to it Monday 🤘🏼

Russell

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Anthony

Jai Morales

Mikel

Zhamoyani

Great Saturday workout! It was very hard to do the last set but pushed through!

Connor Chamberlain

Christian Atta-Darkwah

Hunter

Octavio Cornú

Perfect Friday morning workout! Pumped for week 2!

Aaron

Feeling stronger daily!!!!! This one is great

John Paul

It was good. I took me til day four to realize it says 4/5 rounds. It took me longer than usual but I did it.

Dami

Killer workout once again! Every part is burning!

Mason

Building muscle but not burning fat fast, probably gonna add HIIT workout to these so I can shred at the same time

Great week one.  Outside physical work this weekend.  May even go play golf.🤣

Bill

Finished week 1 like a champ! I think I’ve never done 5 workouts in the same week! That last exercise (abs) was quite hard, was either not fully going down or my body would just fall down. Guess I’ll have to practice more . Needless to say I’m super excited for this program, thanks a lot !

Edgar

I just got it keep pushing 😰👌😮‍💨😑

Petros Georgiadis

Eric

Elaina

I almost threw up so it must give it 5 stars!!!

Derek

1a. Barbell Front Squat — 5 x 12/10/8/8/8
1b. Heavy DB (or KB) Swings — 5 x 10

2a. DB Decline Bench — 4 x 12 
2b. DB Bent Over Row — 4 x 12
2c. EZ Bar Bicep Curl — 4 x 12

3a. DB Front Raises — 4 x 12 
3b. Half Kneeling Single Arm Lat Pull — 4 x 12 each
3c. Underhand Tricep Extension — 4 x 12

4a. Bicycle Crunches — 2 x 40
4b. Ab Rollout — 2 x 10

1a. Barbell Front Squat — 5 x 12/10/8/8/8
1b. Heavy DB (or KB) Swings — 5 x 10

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Legs

2a. DB Decline Bench — 4 x 12 
2b. DB Bent Over Row — 4 x 12
2c. EZ Bar Bicep Curl — 4 x 12

- Lower with a controlled movement 
- Press up engaging your chest

Decline DB Bench

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent Over DB Row

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

EZ Bar Cable Curl

Upper Push/Pull 1

3a. DB Front Raises — 4 x 12 
3b. Half Kneeling Single Arm Lat Pull — 4 x 12 each
3c. Underhand Tricep Extension — 4 x 12

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB Front Raises

- Half kneeling: one one knee, everything at 90°
- Reach up to stretch Lat, pull down to hip and squeeze back

Half Kneeling Single Arm Lat Pulldown

- Palms facing up
- Pull through pinky’s 
- Extend triceps at bottom
- Come back to 90°

Underhand Grip Tricep Extension

Upper Push/Pull 2

4a. Bicycle Crunches — 2 x 40
4b. Ab Rollout — 2 x 10

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Kneeling on floor gripping barbell or wheel just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell or wheel ￼out in front of you
- Engaging your core roll the barbell or wheel back towards your knees

Ab Rollout

Core

Week 1 / Day 5

It was dynamic in the sense that it was not all lower body or all upper body. Or all pull or push. A good balance. Also, I did movements I have not done in a long time in my previous program.

Amador

Nacho

It was great! Just now going to the gym and learned so much!

Ethan Griffin

Week 1 / Day 1

I’ve started doing this program again. I’m hoping to stick to it.

Nicole

That work out was really hard, much harder than yesterday. But i finished and figured out how to do the exercises in full.

Week 1 / Day 2

Gustavo

Larry Jones

Week 1 / Day 3

Those standing power cleans. 🥵🥵😬

Silvester

Week 1 / Day 4

Víctor

Week  2 / Day 1

Week 2 / Day 2

Feeling good, body feels great, amped to see what the results will look like by the end of the month!

Today’s training was just what I needed. Feeling stronger already!

Week 2 / Day 3

Almost the end of week 2 and feeling stronger and leaner!

Week 2 / Day 4

Subbed a few workouts but still got it done. Onto week 3

Week 1 / Day 5

Community

More workouts from Nick Walker