Name: Playbook - Nick Walker - Week 2 / Day 1: Full Body Basics
Uploaded: 2021-10-05T16:56:04.820Z
Duration: 45 min
Description: Week 2 / Day 1: Full Body Basics

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

Milena

Christian Atta-Darkwah

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

Victor

Easier this week now my hurt has gone, bring on tomorrow 😃

Charlene

Zhamoyani

Rocky Mace

Let's gooooo!! Week two going strong 🔥💪🏻

Josh

Logan Guy

Finished this after doing a 35 min session on treadmill. Ready for week 2!!

Robert

Miguelino

Hey Coach Nick, hope you are doing well! Did only 2 sets of everything, just modified the incline push up to push up with knees on the floor with a pushup bar. Will continue to try to do everything for 2 sets for the next few days and stretch a little more as I was advised avoid strenuous exercises for 2 weeks as I just took the covid booster jab today. Thanks Coach, stay safe!

Daron

Misael Nataren

At Home Athlete Program
Week 2, Day 1: Full Body Basics

Air Squats - 3 x 15
High Plank Lateral Hand Taps - 3 x 20 total
Hip Bridge - 3 x 15
Incline Push Up - 3 x 10
T Spine Quadruped Reach Through - 3 x 10 each
Blackbirds - 3 x 10
Plank - 3 x 20 sec. each

•Sit through heels
•Push through toes 
•Push knees out

Air Squat

- High Plank
- Keep hips square to ground 
- Alternate extending arms out and tapping each side

Lateral Hand Tap

- Bring heels close to glutes 
- Push through heels
- Squeeze glutes in air

Supine Hip Bridge

- Start with your hands on a couch/chair/table
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- On all fours 
- Stabilize through one arm
- Reach through arm then up
- Follow your hand with your eyes at all times

Quadruped T Spine Reach

- Lay face down
- Make pressing motion with arms
- Don’t let arms touch the ground

Blackbirds

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Week 2 / Day 1: 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

Juan Ayala

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

Scott

Week 1 / Day 2: Full Body Basics

Great workout! Doing these from prison so very helpful.

Jonathan

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

Alex

Week 1 / Day 3: Full Body Basics

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

Week 2 / Day 1: Full Body Basics

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