Name: Playbook - Nick Walker - Week 4 / Day 2
Uploaded: 2022-11-06T23:39:34.949Z
Duration: 60 min
Description: Week 4 / Day 2

Milena

Christian Atta-Darkwah

Tough one and also a perfect way to start the morning!

John Paul

Ceci

Another great workout. Shoulders are killing me 💪🏽. Some reason my lower back was feeling sore on the  RDL to front raise exercise.

Zhamoyani

Dejan

One of my favorite routines..legs, arms, abs and sweat

Rusty

It’s going awesome! My body is changing. 

Thanks for this amazing workouts. Looking forward for next stage.

Eduardo

Functional Weight Loss Program
Week 4 / Day 2

Start with Heart Rate Blast, end with the Finisher! 

Rest times are recommended for your best results! Don’t forget to breathe and have fun with it.

Complete all three rounds of both exercises with as little rest as possible before moving to Circuit 1!

•Hop
•Deep squat/touch floor
•Hop
•Alternate
•Stay in rhythm

Touch & Go Drop Squats

•Push up 
•High plank
•Tap opposite shoulder
•Alternate
•Repeat

Push Up to Shoulder Tap

Heart Rate Blast

Complete each exercise before resting for 30 seconds. 

Move to Circuit 2 when all three rounds are complete!

•Front rack position 
•Hold lunge position
•Descend through back toe as knee goes down
•Push up through front foot
•Squeeze glute/quad

DB Split Squat

•Push back through hips
•Keep weight close to body
•Pull through heels to top, squeeze glutes
•Raise in neutral grip (thumbs up)

RDL to Front Raise

•Heels close to glutes
•Drive core down
•Sit up

Sit Ups

Circuit 1

Complete all three exercises before resting for 30 seconds. Once you have completed three rounds, move to Superset 3!

•Heels to glutes
•Squeeze glutes in sky, hold
•Press dumbbells 
•Keep hands over shoulders/chest

Hip Bridge Chest Press

•Hold weight in one hand
•Keep space between elbow and hip
•Walk straight
•Keep shoulders level

Single Arm Farmer’s Carry

•Hands under shoulders
•Knees under hips
•Knees barely hovering ground
•Ankles and knees at 90°

Beast Position Hold

Circuit 2

Complete both exercises before resting. Move to the Finisher once you have completed all three rounds!

***Reps are for both sides.

•Single arm curl (pinky to shoulder)
•Rotate palm outward with press
•Alternate

Alternating Curl to Press

•One Knee
•Swing dumbbell from opposite hip pocket to opposite shoulder
•Control back down

Half Kneeling Low to High DB Chop

Superset 3

Complete each exercise with as little rest as possible!

•One foot at 6 inches
•Tuck chin
•Alternate straight legs

Alternating Leg Raises

•Elbows under shoulders
•Flat back
•Extend through heels
•Pull ground between toes and elbows

Plank

Finisher

Week 4 / Day 2

Manuel

Yikes! Definitely needed this. Thanks!! Only made it 1/2 way..but there’s 1/2 way more than yesterday.

Joe Morrissey

Julie

Week 1 / Day 1

Was so Tiring! Push Ups aren’t my strong point so I always appreciate any opportunity to do them.

Effective workout I definitely modified the reps but still felt the burn.

Lance

Week 1 / Day 2

Awesome! Thanks!! Narrated option or upgraded available? This is great though!

Victor

Loved it nailed it !!
(Man makers are hard though😭)

Week 1 / Day 3

Fatima Elizondo

Week 2 / Day 1

Those abs are terrible 😭😭. I modified but reached the specified number of reps.

Week 2 / Day 2

Amazing work out man makers are a killer! But overall feels amazing and my mental health getting better as well

Kelvin

Yeah I did it !!!
I still struggle with those man makers 🥺

Week 2 / Day 3

It was too hard for me today. I made it to the end,yes, but not enjoying the workout at all..🥺Burpees were already very challenging ad i'm overweight. Anyways..I hope I'll be able to enjoy it next time

Week 3 / Day 1

Wow that was intense but fun though! I really enjoyed it so I pushed myself. Those abs were difficult I didn't do 100 straight away. But I made it. Thanks!

Week 3 / Day 2

Week 3 / Day 3

I did it, but just like last week, i didn't enjoy it.  It's way too hard for me. Have a blessed day everyone !

Week 4 / Day 2

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