Name: Playbook - Nick Walker - Week 4 / Day 1: Upper Body
Uploaded: 2021-10-05T16:58:27.866Z
Duration: 45 min
Description: Week 4 / Day 1: Upper Body

💪🏽💪🏽💪🏽🔥🔥🔥🔥🥑🥑🥑

Victor

Found it hard today after pulling my neck yesterday messing with the kids but powered through 💪🏼

Charlene

Scott

Hi, for the elevator plank, I noticed that you alternated which arm you pushed up on. Was each different arm meant to be a rep or were both arms meant to be a set and be one rep?

Henry

Great workout as always!
What muscle group does the beast position focus by the way?

David

Misael Nataren

Week 4, Day 1: Upper Body
At Home Athlete Program

Jumping Jacks - 3 x 40
Wide Push Up - 3 x 10
Elevator Plank - 3 x 10
High Plank Pull Back - 3 x 10 each
Alternating Beast Position T Spine - 3 x 10 each

Jumping Jacks

- Place hands outside of shoulder width 
- Push up

Wide Grip Push Up

- Start in plank position 
- Push through hand/palm one hand at a time 
- Get to high plank position
- Return to each elbow

Elevator Plank

- High Plank position
- Stabilize through shoulder
- Keep hips square to the ground
- Pull hand behind back 
- Replace and alternate

Hand Pull Back

- Beast position
- Reach up over head, stacking shoulders
- Follow hand with your eyes
- Replace and alternate

Beast Position T Spine

Week 4 / Day 1: Upper Body

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

Milena

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 4 / Day 1: Upper Body

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