Name: Playbook - Nick Walker - Week 2 / Day 4: Full Body Basics
Uploaded: 2021-09-28T20:58:16.451Z
Duration: 45 min
Description: Week 2 / Day 4: Full Body Basics

Christian Atta-Darkwah

👊🏼love u boy! ☝️🔥🔥🔥🔥 insane!

Victor

Nothing every thing was great and I was happy ❤️😊😃 you are the best teacher

Anthony

Zhamoyani

Charlene

Great workout for at home! So happy to be able to be active without going to the gym

Mason

Scott

What a great workout to finish the week strong 💪🏻👏🏻

Josh

Myles

Good Day Coach Nick, today’s session was kinda sluggish and didn’t went well 16 mins 173 Kcal and did 2 sets of everything. I have changed up the bulgarians to air squats 15 reps as recommended, tried 1 set of Hollow hold and lower back still hurts a hell lot. However, for the 2nd set I changed it high plank with hand retractions. I did the reversed cobra stretch in the midst of the exercises to help alleviate my the tension and pain, it did help a little on that aspect. Is there any exercises or stretches you would recommend for lower back pain due to my field of work as a student nurse. Would love to strengthen my lower back so I don’t have my lower back acting up whenever I am lifting patients in the hospital as well as in exercises 😅 Once again, thank you Coach Nick! Take care and stay safe! God bless!

Daron

Chris

Misael Nataren

At Home Athlete Program
Week 2, Day 4: Full Body Basics

Fire Hydrants - 3 x 10 each
Calf Raises - 3 x 20
Hand Walk Out - 3 x 5
Hollow Hold - 3 x 20 sec. 
Push Backs - 3 x 10
RFE Split Squat - 3 x 10 each

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Push through the toes/balls of your feet
- Engage your calves as you go up

Standing Calf Raise

- Start standing up
- Walk hands out to high plank
- Walk back to standing with straight legs

Hand Walkout

- Lift feet off of the ground six inches 
- Hold arms next to body
- Drive bellybutton down to hold core
- Hold

Hollow Hold

- Down portion of push up
- Push back as your knees bend
- Take glutes to heels 
- Return to top of push up

Push Backs

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat

Week 2 / Day 4: 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!

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 4: Full Body Basics

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