Name: Playbook - Nick Walker - Week 2 / Day 5 🔥
Uploaded: 2022-11-06T23:39:07.558Z
Duration: 75 min
Description: Week 2 / Day 5 🔥

Christian Atta-Darkwah

Rozanne

Loved it. 💪🏼💪🏼👊🏼👊🏼

Duke

Armond

Wrapping up week 2 ALREADY???? Yes, finish this isolation day strong. Aim to pump as much blood into those muscles as possible and feel like a rockstar going into your next two days of ACTIVE rest! It is essential to keep up with your recovery practices and stay active — here is what I will be doing/some suggestions:

— 5 mile walk (early morning 10k steps), 1000 jump rope
— 30 mile bike ride, sauna, beach day in the sun 

You don’t have to get this extreme, but walks/mobility/anything to get the blood flowing will promote recovery and maximum “gains.” 👌🏼

⬇️⬇️⬇️

Warm Up — incline walk 5 min / backwards walk 5 min

HIIT Warm Up
1a. Squat to Press — 3 x 15
1b. Chin Ups — 3 x 10
1c. Beast T Spine Rotations — 3 x 10 each

Legs
2a. Hip Bridge Machine — 3 x 12 (squeeze for 2)
2b. Single Leg Extension — 3 x 15 each

Shoulders 
3a. Barbell Overhead Press — 3 x 15 
3b. Single Arm Heavy Lateral Raise — 3 x 12 each 

Lats / Biceps
4a. Wide MAG Lat Pull — 3 x 12 (squeeze for 2) 
4b. Single Arm Pull Over — 3 x 15 each 
4c. Hammer Curls — 3 x 10 each / drop for 20

Chest / Tri
5a. Alternating Decline (controlled) — 3 x 12/10/8 each into 6/5/4 together 
5b. Overhead Rope Extension — 3 x 15 

Back / Arms
6a. Seated Rope High Pull to Low Pull (alternate each rep) — 3 x 20 
6b. Preacher Curl — 3 x 12 (hold for 2) 
6c. Machine Tricep Pushdown — 3 x 12 (hold for 2)

1a. Squat to Press — 3 x 15
1b. Chin Ups — 3 x 10
1c. Beast T Spine Rotations — 3 x 10 each

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat to Press

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

- Beast position
- Hover knees slightly off the floor
- Stabilize through one shoulder 
- Rotate and reach back and up 
- Follow your hand with your eyes 
- Alternate

Beast T Spine Rotations

HIIT Warm Up

Legs
2a. Hip Bridge Machine — 3 x 12 (squeeze for 2)
2b. Single Leg Extension — 3 x 15 each

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Hip Bridge (squeeze for 2)

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

Legs

Shoulders 
3a. Barbell Overhead Press — 3 x 15 
3b. Single Arm Heavy Lateral Raise — 3 x 12 each

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

Barbell Military Press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

Shoulders

Lats / Biceps
4a. Wide MAG Lat Pull — 3 x 12 (squeeze for 2) 
4b. Single Arm Pull Over — 3 x 15 each 
4c. Hammer Curls — 3 x 10 each / drop for 20

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown (squeeze for 2)

- Push hips back to have chest over toes 
- Reach overhead
- With a straight arm, pull down and to side of hip

Single Arm Lat Pullover

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Lats / Biceps

Chest / Tri
5a. Alternating Decline (controlled) — 3 x 12/10/8 each into 6/5/4 together 
5b. Overhead Rope Extension — 3 x 15

- Push out to contracted position
- As one holds, the other will complete one rep and return to starting position
- Alternate

Alternating Decline ISO Chest Press

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable Rope Overhead Triceps Extensions

Chest / Tri

Back / Arms
6a. Seated Rope High Pull to Low Pull (alternate each rep) — 3 x 20 
6b. Preacher Curl — 3 x 12 (hold for 2) 
6c. Machine Tricep Pushdown — 3 x 12 (hold for 2)

- Seated position
- Use two separate handles 
- Pull to low hip pockets first
- Pull to shoulders next
- Complete 10 on each for a total of 20, alternating each rep

Seated High Row to Low Row (alternate each rep)

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine Preacher Curl

- Sit with back against pad
- Push down through palms and pinky’s 
- Hold for count of two

Machine Tricep Pushdown

Back / Arms

Week 2 / Day 5 🔥

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 👌🏼

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!

Week 2 / Day 2! 💥

Anthony

Definitely feeling it post workout! Awesome 😎

Week 2 / Day 3 ⚡️

Week 2 / Day 4 💪🏻

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 💥

Week 4 / Day 5 🔥

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

Week 2 / Day 5 🔥

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