Name: Playbook - Nick Walker - Week 2 / Day 4
Uploaded: 2022-11-06T23:39:34.910Z
Duration: 60 min
Description: Week 2 / Day 4

Silvester

Jai Morales

Almost the end of week 2 and feeling stronger and leaner!

Mikel

Zhamoyani

Christian Atta-Darkwah

Fernando

Kevin

Charlie

Dejan

1a. Barbell Hang Clean — 5 x 12/10/8/8/8
1b. Squat Jumps — 5 x 10

2a. Weighted Push Up — 4 x 12
2b. Single Arm DB Row — 4 x 12 each
2c. Zottman Curls — 4 x 10

3a. Landmine Press — 4 x 12 each
3b. Underhand Lat Pulldown — 4 x 12
3c. DB Overhead Extension — 4 x 12

4a. Bird Dog — 2 x 20
4b. Leg Raises — 2 x 20

1a. Barbell Hang Clean — 5 x 12/10/8/8/8
1b. Squat Jumps — 5 x 10

- Begin with weight hanging in front of your body
- Push hips back slightly 
- Pull up (close to body) and throw elbows through 
- Clean to your shoulder

Hang Clean

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

Legs (Fast Twitch)

2a. Weighted Push Up — 4 x 12
2b. Single Arm DB Row — 4 x 12 each
2c. Zottman Curls — 4 x 10

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted Push Up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm DB Row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB Zottman Curl

Upper Push/Pull 1

3a. Landmine Press — 4 x 12 each
3b. Underhand Lat Pulldown — 4 x 12
3c. DB Overhead Extension — 4 x 12

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Landmine Press

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Upper Push/Pull 2

4a. Bird Dogs — 2 x 20
4b. Leg Raises — 2 x 20

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

Bird Dog

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Raises

Core

Week 2 / Day 4

It was dynamic in the sense that it was not all lower body or all upper body. Or all pull or push. A good balance. Also, I did movements I have not done in a long time in my previous program.

Amador

Nacho

It was great! Just now going to the gym and learned so much!

Ethan Griffin

Week 1 / Day 1

I’ve started doing this program again. I’m hoping to stick to it.

Mason

Nicole

That work out was really hard, much harder than yesterday. But i finished and figured out how to do the exercises in full.

Week 1 / Day 2

Gustavo

Larry Jones

Week 1 / Day 3

Those standing power cleans. 🥵🥵😬

Week 1 / Day 4

Week one done💪🏼 amped for the rest. Resting Sunday and getting right back to it Monday 🤘🏼

Russell

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Anthony

Week 1 / Day 5

Víctor

Week  2 / Day 1

Week 2 / Day 2

Feeling good, body feels great, amped to see what the results will look like by the end of the month!

Today’s training was just what I needed. Feeling stronger already!

Week 2 / Day 3

Subbed a few workouts but still got it done. Onto week 3

Week 2 / Day 4

Community

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