Name: Playbook - Nick Walker - Week 3 / Day 4
Uploaded: 2022-11-06T23:39:34.942Z
Duration: 60 min
Description: Week 3 / Day 4

Silvester

Jai Morales

Day 4s are the hardest days of the weeks!

Zhamoyani

Christian Atta-Darkwah

These land mines are becoming my favorite.

Caesar

Today was tough lol. I woke up super stiff so it took a while to loosen up. But all in all mission accomplished and another day on board.

1a. Barbell Hang Clean — 5 x 10/8/6/6/6
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 10/8/6/6/6
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 3 / 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

Mikel

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

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

Week 2 / Day 4

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

Week 2 / Day 5

Week  3 / Day 1

Week 3 / Day 2

Week 3 / Day 3

Week 3 / Day 5

Week  4 / Day 1

This training is KILLER 🔥 feeling the pump!

Back injury had me out for a day but glad to be back in it

Week 4 / Day 2

Week 4 / Day 3

Week 4 / Day 4

Starting to feel stronger on account of all the previous workouts. 👍

Week 4 / Day 5

Feeling good being back on a push pull legs split, excited to see how this goes 💪🏼

That core finisher….🥵🥵🥵. I definitely know my weakest part. 😬🤦🏻‍♂️😜🥵

Week 5 / Day 1

Duuuude, I won’t be able to do my 12oz curls later…owe!!

Week 5 / Day 2

Alejandro

Week 5 / Day 3

Great workout! Loving this program. Thanks Nick!

Ryan

Feel like for the push days I'm not getting as much chest as I'd personally like but otherwise the workouts are still greatq

Week 5 / Day 4

Week 5 / Day 5

Who needs to walk…that is seriously overrated!!

Ooof my legs are done for. Killer training sesh 💪💪💪

Week 5 / Day 6

Abs and shoulders are definitely feeling it!

Week 6 / Day 1

100 leg raises = 🥵 But those chin ups….🤯🤯Still….those were better than the first time.

These new training sets are killer! Getting stronger for sure.

I can’t do chin ups 😭 how do I master these

Week 6 / Day 2

I like that this is a tougher but shorter workout than the other ones

Week 6 / Day 3

Week 6 / Day 4

Filippo Zappa

Week 6 / Day 5

Week 6 / Day 6

Week 7 / Day 1

Have not mastered the chin ups, but have made progress….

Week 7 / Day 2

Week 7 / Day 3

Week 7 / Day 4

My grip on the renegade rows hurts my palms sos

Week 7 / Day 5

Week 7 / Day 6

Rozanne

Week 8 / Day 1

Those future 12oz curls are going to hurt!

Great workout i feel the burn all over up top

Still need work on those chin ups, but otherwise felt great.

Week 8 / Day 2

Week 8 / Day 3

Week 8 / Day 4

Feels good to have finished second to last day. Do I taper down after this hybrid workout or do I go straight to hybrid 2.0?

Week 8 / Day 5

Thank you for creating this hybrid program. Having an agenda each day for two months made going to the gym that much easier. I noticed considerable transformations in my upper body and legs. I plan to move on to the 2.0 and incorporate hiit. Will there be more programs coming out? And my only disappointment with myself is not being able to do the pull up and chin up exercises very well. I appreciate how great the program was. 🙏🏽

Week 3 / Day 4

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