Name: Playbook - Nick Walker - Week 2 / Day 3
Uploaded: 2021-08-25T01:31:27.350Z
Duration: 60 min
Description: Week 2 / Day 3

Great workout. I’m sweating. Lost two pounds lol

Zhamoyani

By the end of second week I can tell the routine is getting easier ! Next week I’ll try to get dumbbells with just a bit more of weight 😃

Edgar

!Spoiler alert- Slight increase of volume, comparing it to the similar one. It was nice, though!

Dejan

That feeling of exhaustion but full of energy is awesome! Great workout

Rusty

Eric

Functional Weight Loss Program
Week 2 / Day 3

Start with Heart Rate Blast, end with Circuit 3. 

Have fun with it!!

Complete this superset with as little rest as possible between each set! 

Move to Circuit 1!

•High Plank
•Alternate foot outside same side hand

Groiners

•Reach back through big toe 45°
•Push through lateral side of front foot
•Alternate

Bodyweight Curtsy Lunge

Heart Rate Blast

Rest 30 seconds after all three exercises are complete!

Move to Circuit 2!

•Start in lunge position
•Jump to opposite side
•Be soft

Jump Lunges

•Hold weight under chin, close to chest
•Sit through hips and heels
•Push through toes
•Drive knees out

Goblet Squat

•Hold weight in one hand
•Keep space between elbow and hip
•Walk straight
•Keep shoulders level

Single Arm Farmer’s Carry

Circuit 1

Rest 30 seconds after all three exercises are complete! 

Move to Circuit 3. No “Finisher” today!

•Push Up
•Row/Row (Renegade Rows)
•Jump through
•Sumo deadlift
•Back down (chest up)
•Repeat

Man Makers

•Push off lateral side of foot
•Land Soft
•Gather/control 
•Explode back

Lateral Ski Hops

•Quadruped position (hands and knees)
•Extend opposite foot and opposite hand as far away from each other as possible
•Re-center
•Repeat

Bird Dogs

Circuit 2

Rest 30 seconds after both exercises are complete. 

You have finished Week 2! You will have a new group of exercises in your program to start week 3.

•One knee
•Palm facing body at bottom of movement
•Rotate palm outward with press

Half Kneeling Arnold Press

•Extend dumbbell overhead
•Extend feet out to 6 inches at the same time
•Crunch dumbbell over to touch knees
•Repeat

Week 2 / Day 3

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Week 2 / Day 3

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