Name: Playbook - Nick Walker - Week 2 / Day 4 💪🏻
Uploaded: 2022-11-06T23:39:07.553Z
Duration: 75 min
Description: Week 2 / Day 4 💪🏻

Christian Atta-Darkwah

Day 4 is the best day in my opinion. From a mental perspective — get through a great workout today then you only have one more left before taking two days to recover! Sometimes, we just have to win those little mental battles. 👌🏼

⬇️⬇️⬇️

Warm Up — 5 min incline / 5 min backwards walk

HIIT Warm Up 
1a. Row Machine — 3 x 15 max effort pulls 
1b. Banded Pallof Press — 3 x 15 each
1c. Row Machine Reverse Crunch — 3 x 10

Legs 
2a. Hack Squat Machine — 4 x 12 
2b. Lateral DB Lunge — 4 x 8 each

Push/Pull 1
3a. Incline DB Press — 3 x 12 (Dropset 20 each set)
3b. Underhand Lat Pull Down — 3 x 15/12/10 (squeeze for 2) 
3c. Heavy Alternating DB Curls — 3 x 10 each 

Push/Pull 2
4a. Incline DB Bench Row — 3 x 12 (squeeze for 2) 
4b. Seated Cable Overhead ISO Press — 3 x 12 each 
4c. Rope Extensions — 3 x 15 (squeeze 2) 

Arm finisher (camera malfunction — videos are from week 1)
5a. Cable Curls — 30/20/10
5b. Overhead Single Arm Tricep extension — 15/10/5 each

HIIT Warm Up 
1a. Row Machine — 3 x 15 max effort pulls 
1b. Banded Pallof Press — 3 x 15 each
1c. Row Machine Reverse Crunch — 3 x 10

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Keep trunk in place 
- Slight bend at knees
- Squeeze band together
- Press from chest

Banded Palof Press

- Use the seat on the row machine 
- High plank position
- Keep core tight and extend feet back
- Glide and crunch knees to chest

Row Machine Reverse Crunch

HIIT Warm Up

Legs 
2a. Hack Squat Machine — 4 x 12 
2b. Lateral DB Lunge — 4 x 8 each

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat Machine

- Keep shoulder down and back to keep chest up
- Glide out and sink hip into lateral side of foot
- Push off toes

DB Lateral Lunge

Legs

Push/Pull 1
3a. Incline DB Press — 3 x 12 (Dropset 20 each set)
3b. Underhand Lat Pull Down — 3 x 15/12/10 (squeeze for 2) 
3c. Heavy Alternating DB Curls — 3 x 10 each

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees
- Drop weight after 12 reps and complete 20 burnout

Incline DB Bench

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand Grip Lat Pulldown (squeeze for 2)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

Push/Pull 1

Push/Pull 2
4a. Incline DB Bench Row — 3 x 12 (squeeze for 2) 
4b. Seated Cable Overhead ISO Press — 3 x 12 each 
4c. Rope Extensions — 3 x 15 (squeeze 2)

- Lay flat on incline bench
- Reach forward
- Pull to bottom of hip pockets 
- Squeeze for count of 2

Incline DB Bench Row

- Hold handles overhead in pressed position
- As one holds, descend with the other then press back overhead 
- Alternate

Seated Overhead Cable ISO Press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension (squeeze for 2)

Push/Pull 2

Arm finisher
5a. Cable Curls — 30/20/10
5b. Overhead Single Arm Tricep extension — 15/10/5 each 

***complete as fast as you can
***increase weight each set

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Cable Bicep Curls

- Arm at 90°
- Keep elbow in same spot 
- Extend hand away from you in front 
- Control

Overhead Single Arm Tricep Extension

Arm Finisher

Week 2 / Day 4 💪🏻

Michele

Chaz

Seshan

My NEW Program — Day 1 ⚡️

Amazing. Swings round doing this program and it really pushed me the first time so excited to see how I’ve grown.

Dashaun

Anston

Week 1 / Day 2! 🔥

Charlie

Week 1 / Day 3 👌🏼

Rozanne

Great way to start the weekend! Thanks Nick!🙌🏼

Phillip

Week 1 / Day 4

Week 1 / Day 5 💯

Marios

Week 2 — Day 1 🔥

I can feel the difference as I am progressing through these workout sessions. Awesome!

Duke

Week 2 / Day 2! 💥

Anthony

Definitely feeling it post workout! Awesome 😎

Week 2 / Day 3 ⚡️

Loved it. 💪🏼💪🏼👊🏼👊🏼

Week 2 / Day 5 🔥

Week 3 — Day 1 👍🏼

Víctor

Wow! That iso lateral raise lit up my shoulders like crazy! Love it!

Regan

Week 3 / Day 2! 💥

Great! Hey when you say 3x12 into 20 bottom half, do we do 20 after every every set, or just after the last set?

Domenico

Week 3 / Day 3 ✅

Killer workout! Increased weight in almost all workouts!

Filippo Zappa

Week 3 / Day 4 💥

Week 3 / Day 5 💯

Week 4 — Day 1 👍🏼

Week 4 / Day 2! ⚡️

Week 4 / Day 3 👏🏼

Week 4 / Day 4 💥

Armond

Week 4 / Day 5 🔥

Loved it. Just what
I needed today 💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼

Week 2 / Day 4 💪🏻

Community

More workouts from Nick Walker