Name: Playbook - Nick Walker - Week 4 / Day 2 / 2.0
Uploaded: 2022-11-06T23:39:34.999Z
Duration: 65 min
Description: Week 4 / Day 2 / 2.0

Christian Atta-Darkwah

Push yourself through the last heavy week of this phase. Mental + Physical = Unstoppable  

⬇️⬇️⬇️

HIIT Circuit:
1a. Assault Bike — 4 x 10 cal. 
1b. KB Swings — 4 x 15
1c. Ab Rollouts — 4 x 10
———Get these done as fast as possible 

2. Barbell RDL — 5 x 10/8/8/6/4
***add at least 10lbs each set from last week 

Chest/Shoulders:
3a. Alternating DB Flat Bench — 4 x 10/10/8/8 each
***increase weight from last week
3b. Lateral Raises — 4 x 12

Back/Bi:
4a. Seated Squeeze Row — 4 x 12/12/10/8
4b. Alternating Curls — 4 x 12 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure 

Back/Tri:
5a. Underhand Grip Lat Pulldown — 3 x 15/12/10
5b. Single Arm Tricep Extension — 3 x 12 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure

HIIT Circuit:
1a. Assault Bike — 4 x 10 cal. 
1b. KB Swings — 4 x 15
1c. Ab Rollouts — 4 x 10
———Get these done as fast as possible

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

- Kneeling on floor gripping wheel by its handles 
- Keeping your back and arms straight
- Roll wheel out in front of you
- Engaging your core roll the wheel back towards your knees

Ab Rollout

HIIT Circuit

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Chest/Shoulders:
3a. Alternating DB Flat Bench — 4 x 10/10/8/8 each
3b. Lateral Raises — 4 x 12

- Lay with back flat on bench
- Hold feet up if you’d like to engage core more
- Hold dumbbells at top of movement 
- Descend one dumbbell as the other holds at the top 
- Alternate

Alternating Flat DB Bench

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

Chest/Shoulders

Back/Bi:
4a. Seated Squeeze Row — 4 x 12/12/10/8
4b. Alternating Curls — 4 x 12 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure

- Use two handle attachments to pull apart at back of movement 
- Reach forward to stretch back and then pull to above belly button with chest in tall/upright position

Seated Squeeze Row (two handles)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

Back/Bi

Back/Tri:
5a. Underhand Grip Lat Pulldown — 3 x 15/12/10
5b. Single Arm Tricep Extension — 3 x 12 each
***drop set both sets on the 4th set: meaning, complete 12 reps then drop the weight and do 20-25 reps to failure

- 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

- Stagger stance
- Keep elbow in one spot
- Extend down and out with palm to isolate tricep

Single Arm Tricep Rope Extension

Back/Triceps

Week 4 / Day 2 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

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 🤪

Austin

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 4 / Day 2 / 2.0

Community

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