Name: Playbook - Nick Walker - Week 3 / Day 2: Lower & Core
Uploaded: 2021-09-28T20:58:16.462Z
Duration: 45 min
Description: Week 3 / Day 2: Lower & Core

Awesome workout. Trying to add reps when I can.

Scott

Milena

Christian Atta-Darkwah

Anthony

Love your enemies right?.... Then I love you, Nick Walker! Jajajajaja 😂😂 I lover it! Bumped!!!

Victor

Love your enemies right… Love you Nick Walker jajajajaja lol, Fired Up!!!!

Charlene

This was a good one!! Lots of new muscles being worked on for me!! Great start to week 3

Richard Plourde

Emmanuel

Holy hell I am deceased but in the best way possible lol

Josh

It was great, i can't even move 🥵😂👍

Miguelino

Man, my whole body is demolished. I felt burn in places I never knew existed. This really beats the gym lol

David

Good Day Coach Nick, today’s work out is crazy hard for me maybe because I am down with a flu, quads and knees are definitely sore and tight. 26 mins 36s Active Kcal 284, total Kcal 328. Have stopped several times in the midst of some sets to catch a breath or even go slow because I am struggling to keep up. 

For reversed lunges they kinda hurt on my right toe due to the previous fracture I have sustained in Apr 2021, may I check with you if it’s alright to have my knees touching the floor when I go down? 

Lateral Plank Hip Dips are fine, will have to work more on form and stability. 

For the Supported single leg hip dip I am not sure if I am doing it right as my lower back as well as calf muscles were very tight, so I swapped it for hip thrust and heel/ ankle taps 20 reps each. 

Leg lifts are kinda alright, but I feel my lower back moderately tight 5-6/10 when elevating my legs. 

Squats to toe touch are alright too, is it alright my knees to be wider than shoulder width or is it advisable to be within shoulder width? I am still working on squats form as well, but will try to go slow on them and progressive maintain a good form. 

Alternating knees taps were also a killer, but managed to push on for completion despite my hips keep swinging, will try to keep a better form. 

Thank you Coach Nick, have an awesome week ahead and stay safe! God bless!

Daron

Good Day Coach Nick, today’s work out is crazy hard for me maybe because I am down with a flu. 26 mins 36s Active Kcal 284, total Kcal 328.

Chris

No pude hacer un ejercicio, me falta aún fuerza

Misael Nataren

Week 3, Day 2: Lower & Core
At Home Athlete 

Reverse Lunges - 3 x 10 each
Lateral Plank Hip Dips - 3 x 10 each
Supported Single Leg Hip Bridge - 3 x 10 each
Leg Lifts - 3 x 10
Squat to Toe Touch - 3 x 16
Alternating Knee Taps - 3 x 20

- From a standing position take one step back through your big toe  
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunge

- Hold lateral plank position
- Touch hip to ground and return to starting position 
- Repeat

Lateral Plank Hip Dips

- Place your upper back on the bench/chair/table/couch
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Supported Single Leg Hip Thrust

- 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 Lifts

- Air Squat
- Touch opposite hand to opposite toe 
- Drive your knee up to engage your core

Air Squat to Toe Touch

- High plank position
- Stabilize through one shoulder 
- Keep hips square to the ground 
- Tap hand to knee 
- Replace and alternate

High Plank Knee Taps

Week 3 / Day 2: Lower & Core

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

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 3 / Day 2: Lower & Core

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