Name: Playbook - Nick Walker - Week 3 / Day 3 / 2.0
Uploaded: 2022-11-06T23:39:34.976Z
Duration: 70 min
Description: Week 3 / Day 3 / 2.0

Rozanne

Christian Atta-Darkwah

Víctor

Austin

Kicked my arse! Had to lower the reps on the chest press; still building back strength on those.

Michael

Tobi

Hey Coach Nick! Plugging along week 3 with you! Loving this phase. Definitely kicking my butt. Increasing weights, but not  quite as much as you suggest. Feeling stronger every day though! Also, did new mobility self care workout today and yesterday. Kinda like those to get going. Keep up the excellent work Coach! Thank ya ☺️

Aldo

Grinding through week 3 of this new phase — if I’m being honest, I’m kind of struggling. Long workouts and high intensity….HOWEVER, it’s always a little easier to get through the upper body focus days! I will say, and if you’re following with me through this I hope it’s the same, I am seeing some good results! 

Have fun with it — part of the fun is in the struggle and pushing through that! 

⬇️⬇️⬇️

Warm Up — incline treadmill @ 15% @ 3.8 mph

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

Leg Superset 
2a. Heels Elevated Goblet Squat — 4 x 12
2b. Staggered Stance RDL — 4 x 8 each

3. Bench Press — 5 x 12/10/8/6/4
***should be your heaviest lift of the day! Increase weight each set 

4. Single Arm Lat Pulldown — 4 x 12 each

5. Barbell Military Press — 4 x 10/10/8/6
***keep increasing weight 

6. Seated Row (SQUEEZE) — 4 x 20

Abs
7a. DB Leg Raises — 2 x 10

HIIT Circuit:
1a. Row Machine — 3 x 150m
1b. Push Ups — 3 x 20

- Chest up
- Push through toes
- Pull to above bellybutton 
- Tall spine 
- Squeeze back
- Controlled pace, powerful pull

Row Machine

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

HIIT Circuit

Leg Superset (Not Videoed — camera malfunction) 
2a. Heels Elevated Goblet Squat — 4 x 12
2b. Staggered Stance RDL — 4 x 8 each

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squat

- One foot flat on the ground, the other foot on pointed toe next to the arch of your foot on the ground
- Descend with a flat back with both dumbbells favoring the grounded foot
- Feel hamstring engage
- Pull up through heel and squeeze glute at top

DB Split Stance RDL

Leg Superset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Half kneeling position to engage core more
- Reach overhead to stretch Lat
- Pull to hip pocket and squeeze

Half Kneeling Single Arm Lat Pulldown

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

Barbell Military Press

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Seated Row (Handle Attachments)

- Hold pull up bars 
- Grip dumbbell between feet
- Drive knees up to crunch core 
- Control down

Hanging DB Leg Raises

Week 3 / Day 3 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Week 1 / Day 3 / 2.0

Filippo Zappa

Man these workouts are a killer. Always manage to break a mean sweat and get a nasty pump. Absolutely loving this program

Nicole

Week 1 / Day 4 / 2.0

Week 1 / Day 5 / 2.0

Justin

That was a serious arm workout. Moments like this I wish I didn't have a 6-speed 🤪

Week 1 / Day 6 / 2.0

Charlie

Week 2 / Day 1 / 2.0

This sequence seems good so far… for some reason I wasn’t expecting a mix of every muscle group each day. 

I’ve been keeping good track of my weights from week to week, etc… and it is so weird how some days I am way weak or quite a bit stronger than the week before. My diet and time of workout is fairly consistent. 

Learning more every day/week…

James

Another great workout. Really loving this program.

Week 2 / Day 2 / 2.0

Great workout! Getting better day by day. 

Ap

Amilcar

Week 2 / Day 3 / 2.0

Can you give options/alternatives for exercises that are quite hard please? Thanks..

Week 3 / Day 3 / 2.0

Community

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