Name: Playbook - Nick Walker - Week 2 / Day 3 / 2.0
Uploaded: 2022-11-06T23:39:34.944Z
Duration: 70 min
Description: Week 2 / Day 3 / 2.0

Allan Faria

Christian Atta-Darkwah

Great workout! Getting better day by day. 

Ap

Amilcar

Nick never disappoints. These workouts continue to hit. Highly recommend the program

Nicole

Love the small additions of accessory exercises! Keep me on my toes :)

Regan

Oh this was great. I am getting so much stronger. I was shocked thatbI had to go up in weights. I said to myself, self... are you serious ?!

Austin

My takeaway for today — don’t get stressed out if the equipment you need is being used. Move on to the next exercise and come back to it when you see it open. I only say this because this was happening throughout this workout and I found myself having to breathe and just move on!!! Gotta train the kind too. 👍🏼 Have fun as you continue to move through my workouts! 

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Warm Up — incline treadmill @ 15% @ 3.8 mph

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

Leg Superset 
2a. Heels Elevated Goblet Squat — 4 x 12
2b. Staggered Stance RDL — 4 x 8 each

3. Bench Press — 5 x 15/12/8/6/6
***should be your heaviest lift of the day! Increase weight each set 

4. Single Arm Lat Pulldown — 4 x 12 each

5. Barbell Military Press — 4 x 12/10/8/8
***keep increasing weight 

6. Seated Row (SQUEEZE) — 4 x 20

Abs
7a. DB Leg Raises — 2 x 10
7b. Cross Body Leg Raise — 2 x 8 each
7c. Decline Sit Ups — 2 x 15

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

- Chest up
- Push through toes
- Pull to above bellybutton 
- Tall spine 
- Squeeze back
- Controlled pace, powerful pull

Row Machine

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

HIIT Circuit

Leg Superset (Not Videoed — camera malfunction) 
2a. Heels Elevated Goblet Squat — 4 x 12
2b. Staggered Stance RDL — 4 x 8 each

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squat

- One foot flat on the ground, the other foot on pointed toe next to the arch of your foot on the ground
- Descend with a flat back with both dumbbells favoring the grounded foot
- Feel hamstring engage
- Pull up through heel and squeeze glute at top

DB Split Stance RDL

Leg Superset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Half kneeling position to engage core more
- Reach overhead to stretch Lat
- Pull to hip pocket and squeeze

Half Kneeling Single Arm Lat Pulldown

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Seated Row (Handle Attachments)

Abs
7a. DB Leg Raises — 2 x 10
7b. Cross Body Leg Raise — 2 x 8 each
7c. Decline Sit Ups — 2 x 15

- Hold pull up bars 
- Grip dumbbell between feet
- Drive knees up to crunch core 
- Control down

Hanging DB Leg Raises

- Hold pull up bar
- Drive knee up and across body for contraction
- Alternate

Hanging Cross Body Leg Raise

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline Sit Up

Week 2 / Day 3 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Rozanne

Week 1 / Day 3 / 2.0

Filippo Zappa

Man these workouts are a killer. Always manage to break a mean sweat and get a nasty pump. Absolutely loving this program

Week 1 / Day 4 / 2.0

Week 1 / Day 5 / 2.0

Justin

That was a serious arm workout. Moments like this I wish I didn't have a 6-speed 🤪

Week 1 / Day 6 / 2.0

Charlie

Week 2 / Day 1 / 2.0

This sequence seems good so far… for some reason I wasn’t expecting a mix of every muscle group each day. 

I’ve been keeping good track of my weights from week to week, etc… and it is so weird how some days I am way weak or quite a bit stronger than the week before. My diet and time of workout is fairly consistent. 

Learning more every day/week…

James

Another great workout. Really loving this program.

Week 2 / Day 2 / 2.0

Can you give options/alternatives for exercises that are quite hard please? Thanks..

Week 2 / Day 3 / 2.0

Community

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