Name: Playbook - Nick Walker - Week 4 / Day 2
Uploaded: 2022-11-06T23:39:34.959Z
Duration: 60 min
Description: Week 4 / Day 2

Silvester

This training is KILLER 🔥 feeling the pump!

Mikel

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

Zhamoyani

Christian Atta-Darkwah

Feels good to get back after such a heavy 2 weeks at work. I saw the new Hybrid 2.0.  Cant wait to finish up and get there!

1a. Conventional Deadlift — 5 x 10/8/6/6/6
1b. Bodyweight Reverse Lunges — 5 x 10 each 

2a. Barbell Row — 4 x 12
2b. Single Arm DB Flat Bench — 4 x 12 each 
2c. Alternating DB Curls — 4 x 12 each

3a. Half Kneeling Arnold Press — 4 x 12 each
3b. Wide Grip Lat Pulldown — 4 x 12
3c. Tricep Rope Extension — 4 x 12

4a. Single Arm DB Farmer Carry — 2 x 20 yards
4b. Sit Ups — 2 x 20

1a. Conventional Deadlift — 5 x 10/8/6/6/6
1b. Bodyweight Reverse Lunges — 5 x 10 each

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Bodyweight Reverse Lunge

Legs

2a. Barbell Row — 4 x 12
2b. Single Arm DB Flat Bench — 4 x 12 each 
2c. Alternating DB Curls — 4 x 12 each

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- Hold one hand at top of movement with a fist to keep core engaged 
- Descend to chest at shoulder width with dumbbell in hand 
- Press back up

Single Arm DB Flat Bench

- 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

Upper Push/Pull 1

3a. Half Kneeling Arnold Press — 4 x 12 each
3b. Wide Grip Lat Pulldown — 4 x 12
3c. Tricep Rope Extension — 4 x 12

- Half kneeling: on one knee, back toe up, everything at 90°
- Start with palm facing you
- Press up and rotate palm away from you as you press

Half Kneeling Arnold Press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Chest up, shoulders back
- Keep elbows in the same spot 
- Extend down and out through palms

Rope Tricep Extension

Upper Push/Pull 2

4a. Single Arm DB Farmer Carry — 2 x 20 yards
4b. Sit Ups — 2 x 20

- Hold the dumbbell by your side
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward
- Leave space between elbow and hip
- Try not to lean one way

DB farmer carry

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Sit Up

Core

Week 4 / Day 2

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

Jai Morales

Week  2 / Day 1

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 4 / Day 2

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