Name: Playbook - Nick Walker - Week 3 / Day 4: Lower & Core
Uploaded: 2021-09-28T20:58:16.473Z
Duration: 45 min
Description: Week 3 / Day 4: Lower & Core

Was great! May need to fix one of the reps on the lying leg raise. Shows 153 on the last round 😵‍💫

April

Milena

Look like shaking Stevenson today, ‘this old house ain’t got no windows’ 💃😁

Charlene

I am certain you're trying to kill me, but I'm killing it! 🔥🔥🔥

Josh

Good Day Coach Nick, today’s work out was manageable 2x set of everything. Total time 21mins 49s, total Kcal 259 and active Kcal 223. Although I didn’t burn more calories than expected, I felt that I perspired a lot more than usual. 

Lateral Step Up Knee Drive was a killer on the 2nd set, quads was tight and knees hurt a little. 

Air Sumo Squats was manageable until the 2nd set it started to hurt a little on the knees, might be due to form and my toes have a tendency of lifting up. Is there a way or tip to fix this? 

Decline Hip bridge was alright except hamstrings felt really tight and felt like I was going to have a cramp. 

Lying leg crunches was alright, but will need to work on form. 

Dolphin kicks was a bummer, I do not have any bench or elevated chair for me to lie on to do it. I tried doing it flat on the ground, but I can’t lift my legs up. Ended up doing alternate bird dog 40 reps, 20 each side. 

Bicycle crunches was alright, is there a tip to engage the core more or what should I be doing to feel the burn? I am not sure if I am doing it right on that. 

Thank you for the workout Coach Nick! Have a great day and stay safe! God bless! 

Thank you, 
Daron

Daron

Week 3, Day 4: Lower & Core 
At Home Athlete Program 

Lateral Step Ups - 3 x 10 each
Sumo Air Squats - 3 x 15
Decline Hip Bridge - 3 x 15
Reverse Crunch - 3 x 15
Dolphin Kicks - 3 x 10
Bicycle Crunches - 3 x 20

- Place foot on elevated surface
- Step up through heel and feel glute and quad activated 
- Drive knee to crunch your core

Lateral Step Up Knee Drive

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air Sumo Squats

- Place heels on elevated surface 
- Push through heels and squeeze glutes in air

Decline Hip Bridge

- Lay on your back
- Hands behind head or by side on the ground 
- Crunch knees in and extend back to six inches above ground

Lying Leg Crunch

- Lay on elevated surface
- Keep feet together
- Extend heels into air 
- Squeeze lower back

Dolphin Kicks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

Week 3 / Day 4: 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!

Scott

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

Christian Atta-Darkwah

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 4: Lower & Core

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