Name: Playbook - Nick Walker - Week 2 / Day 3: Full Body Basics
Uploaded: 2021-09-28T20:58:16.447Z
Duration: 45 min
Description: Week 2 / Day 3: Full Body Basics

Christian Atta-Darkwah

Victor

Moved a bit faster today compared to previous times so I take that as improvement🫡

Danny

Week 2 good! Appreciate you putting this out there and your insta is inspirational. 🙏🏼 ☺️

Matthew Taylor

Myles

For the bird dog exercise, is it 10 reps total, 5 each side, or 10 each side, 20 reps total?

Henry

Good Day Coach Nick, I did everything for 2 sets, gave RDLs another try but still unstable. Regressed to single leg hip raise. Narrow pushup modified to narrow push up with push up bars and knees on floor. Overall not too bad 271 Kcal in 21 mins. I have a question Coach is it common for my right shoulder joint to have a crack or popping sound while doing the tree hugs warm up exercise? I do not feel any pain or discomfort just felt kinda weird having that popping/ cracking sound. Have a great day ahead and stay safe Coach!

Daron

Week 2 / Day 3: Full Body Basics 
At Home Athlete Program

Step Ups - 3 x 20
Wall Sit - 3 x 30 sec. 
Bird Dogs - 3 x 10 each
Narrow Push Up - 3 x 10
Single Leg RDL - 3 x 5 each
Around the World - 3 x 10
Lateral Plank - 3 x 20 sec. each

- Place foot up onto the chair/couch/table and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step Ups

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dogs

- Position hands slightly inside of your shoulders
- Push up through triceps

Narrow Push Up

- Extend heel back 
- Hinge at hips
- Touch opposite toe with opposite hand
- Return to starting position (pull through heel)

Single Leg RDL

- Face down on ground 
- Make complete circle with arms rotating halfway through
- Keep arms from touching ground

Around the Worlds

- Shoulders/hips/knees/ankles stacked on top of each other
- Hold position 
- Work both sides

Lateral Plank

Week 2 / Day 3: 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 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 3: Full Body Basics

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