Name: Playbook - Nick Walker - Week 2 / Day 2: Full Body Basics
Uploaded: 2021-09-28T20:58:16.442Z
Duration: 45 min
Description: Week 2 / Day 2: Full Body Basics

Juan Ayala

Christian Atta-Darkwah

Victor

Awesome way to start a new week! You are a 🧠 master!

Charlene

20 min workout..nice, looking for
more umph

Zhamoyani

I wasn't expecting the swimmers to kill me but goddamn do it feel great 🔥🔥🔥

Josh

Miguelino

Hi Nick Its me. Just fin a workout. Whew! Random: that big vein on ur thigh. No problem there right? Just a pronounced vein?

Emmanuel

Good Day Coach Nick, I only did only 2 sets of all the above exercises. Still struggling with swimmers, but will continue to work on that and finish the entire program with 3 sets after the down period of the covid booster of 2 weeks no strenuous exercises. Overall I feel that my endurance seems to be improving bit by bit. Thank you Coach Nick, stay safe and stay awesome! Will be keeping an eye out to more stuff from your Instagram! 😬

Daron

Misael Nataren

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

Donkey Kicks - 3 x 10 each
Reverse Plank Dip Pulses - 3 x 15
Goodmornings - 3 x 10
High Plank Hand Retractions - 3 x 20
Sit Ups - 3 x 10
Swimmers - 3 x 20

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

Crab Position Dip Pulses

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Goodmorning

- High plank position 
- Pull elbow back while stabilizing with one shoulder
- Alternate 
- Keep your hips square to the ground

Hand Retractions

- Drive lower back through ground
- Crunch core up
- Pull shoulder blades off of the ground

Sit Ups

- Face down on ground 
- Extend opposite hand and opposite heel up 
- Squeeze lower back 
- Alternate sides

Swimmers

Week 2 / Day 2: 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

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 1 / Day 4: 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 2 / Day 2: Full Body Basics

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