Name: Playbook - Nick Walker - Week 2 — Day 1 🔥
Uploaded: 2022-11-06T23:39:07.538Z
Duration: 80 min
Description: Week 2 — Day 1 🔥

Christian Atta-Darkwah

Marios

Rozanne

Great workout. Just wish the gym was less crowded! Lol

Phillip

Will

Love this workout! I feel like some of the supersets are hard to achieve due to the equipment required but I was able to switch things around to suit my needs.

Regan

Great, just what I needed for today. 👊🏼👊🏼💪🏼💪🏼

Duke

Week 2 begins. How’d you feel after completing the first week? I was sore, a little OVER tired, but used the sauna/cold plunges/massage guns/and walking to help aid in recovery. 👌🏼

As a general rule of thumb as we move forward: the movements will be the same (unless someone takes the machine and I have to do a different variation), but pay attention to the reps as they MAY change over the duration of the 5 weeks. Keep aiming to increase weight each week and even each set IF YOU CAN! Push yourself and have fun pushing yourself!!! 

⬇️⬇️⬇️

Warm Up: 5 min Backwards Walk on Treadmill 

HIIT / Engagement 
1a. KB Swing — 3 x 15
1b. Hand Walk Out to Push Up x2 — 3 x 5
1c. Neutral Pull Up — 3 x 10

Legs/Abs
2a. Leg Press — 5 x 12 
2b. Half Kneeling Chop — 5 x 15 each 

Legs / Back
3a. DB RDL to Row — 3 x 10 
3b. Seated Cross Body Row — 3 x 12 each (squeeze count of 2) 

Chest
4a. Incline Barbell Bench — 3 x 15
4b. Single Arm Fly — 3 x 12 each (squeeze 2) 

Back
5a. Wide Grip Lat Pull — 3 x 20/15/15
5b. Underhand ISO Single Arm Pull — 3 x 12 each (squeeze 2)

Shoulders 
6a. Single Arm Standing Press — 3 x 12 each 
6b. Upright Row — 3 x 12 (squeeze 2)

HIIT / Engagement 
1a. KB Swing — 3 x 15
1b. Hand Walk Out to Push Up x2 — 3 x 5
1c. Neutral Pull Up — 3 x 10

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Walk hands out from toes to high plank
- Push up twice 
- Walk hands back to feet 
- Stand up
- Squeeze glutes

Hand Walkout to Push Up x2

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Neutral Grip Pull Up

HIIT / Engagement

Legs/Abs
2a. Leg Press — 5 x 12 
2b. Half Kneeling Chop — 5 x 15 each

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press

- From half kneeling position hold the handle on the outside of your leg
- Exhale and reach up and across your body
- Twisting to the until the attachment is above your head
- Control the weight back and pull back to opposite hip pocket

Half kneeling Cable Chop

Legs/Abs

Legs / Back
3a. DB RDL to Row — 3 x 10 
3b. Seated Cross Body Row — 3 x 12 each (squeeze count of 2)

- Narrow stance
- Descend hips with shoulders down and back, chest up
- Get to bottom of RDL
- Row to hip pockets
- Descend back to bottom of row
- Pull through heels and squeeze glutes at top

DB RDL to Row

- Using handle across body
- Open stance up for maximum core contraction/use
- Pull to hip pocket
- Hold for count of 2

Cross Body Single Arm Cable Row

Legs / Back

Chest
4a. Incline Barbell Bench — 3 x 15
4b. Single Arm Fly — 3 x 12 each (squeeze 2)

- Incline bench
- Descend to collarbone 
- Push up over head

Incline Barbell Bench Press

- Split stance (open up arm being worked)
- Attachment shoulder height 
- Pull to just across middle of chest
- Hold for count of 2

Single Arm Fly

Chest

Back
5a. Wide Grip Lat Pull — 3 x 20/15/15
5b. Underhand ISO Single Arm Pull — 3 x 12 each (squeeze 2)

- 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

- Hold with underhand grip at the bottom of movement
- Reach with one hand as the other holds
- Pull back down to starting position and hold for count of 2
- Alternate, then repeat on other side

Underhand Grip ISO Alternating Lat Pull Down

Back

Shoulders 
6a. Single Arm Standing Press — 3 x 12 each 
6b. Upright Row — 3 x 12 (squeeze 2)

- Standing
- Push overhead 
- Hold other hand to create a force in other side for balance

Single Arm Standing Overhead DB Press

- Narrow grip on barbell
- Pull hand to chin
- Focus on elbows moving upward 
- Hold for count of 2

Barbell Upright Row

Shoulders

Week 2 — Day 1 🔥

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!🙌🏼

Week 1 / Day 4

Week 1 / Day 5 💯

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 💪🏻

Loved it. 💪🏼💪🏼👊🏼👊🏼

Week 2 / Day 5 🔥

Week 3 — Day 1 👍🏼

Víctor

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

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 1 🔥

Community

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