Name: Playbook - Nick Walker - Week 4 / Day 3
Uploaded: 2021-10-05T16:31:03.901Z
Duration: 60 min
Description: Week 4 / Day 3

Finalamente 🙌🏾😱 literally jammed to “you won’t break my soul the whole workout😂😂😂
Yasssss 💃🏾💃🏾💪🏾💪🏾💪🏾

Ceci

Woohoo completed the 4 week program burned off 5 pounds 😎

Zhamoyani

Always the best. I feel new after every cycle.

Emmanuel

Eddie Armendariz

I absolutely loved this program . It’s the first time in probably 10 years where I workout 6 times a week. At first it wasn’t easy , but I can tell how my body is reacting favorably as the weeks pass. 

This was my last workout . 

Any suggestions on what to do next ?

Edgar

Finish, great workout I lost 12 lbs so far. Going to run it back for sure

I did it!! It’s a lot of work and self motivation but it’s worth it…habits aren’t built overnight

Rusty

Finish the 4 week program list 5 pounds. What do you recommend next?

Eduardo

Functional Weight Loss Program 
Week 4 / Day 3

Start with Heart Rate Blast, end with Finisher!

Rest times are recommended - push through the finish.

Compete both exercises for all three rounds with as little rest as possible. 

Move to Circuit 1 when complete!

•High Plank
•Drive knees toward elbows at fast pace
•Keep hands under shoulders

Mountain Climbers

•Sit through heels
•Push up through toes 
•Drive knees out

Air Squats

Heart Rate Blast

Complete all three exercises before resting to complete one round. After three rounds are complete, move to Circuit 2!

•One foot back (in line with opposite arch of foot)
•Isolating leg that is flat on ground

Staggered Stance Goblet Squat

•Sit through heels
•Push through toes
•Drive knees out
•Explode
•Soft landing

Squat Jumps

•Feet at 6 inches
•Shoulder-blades off ground
•Tuck Chin
•Hands over head
•Drive belly button down
•Hold

Hollow Hold

Circuit 1

Complete all three exercises before resting for the first round. After completing three full rounds, move to Superset 3!

***Lateral Plank = both sides

•Hinge hips (push hips back with little to no knee bend)
•Feel hamstrings engage
•Explode through hips 
•Let weight be free, but controlled

DB Swings

•Push Up
•Jump Through
•Stand Up
•Back down into Push Up
•Repeat

Burpees

•Stack shoulders over elbow
•Stack hips 
•Stack knees and ankles
•Keep hips up

Lateral Plank

Circuit 2

Complete both exercises before resting. After completing all three rounds, move to the Finisher! 

***Arnold Press = both sides

•One knee
•Palm facing body at bottom of movement
•Rotate palm outward with press

Half Kneeling Arnold Press

•Extend dumbbell overhead
•Extend feet out to 6 inches at the same time
•Crunch dumbbell over to touch knees
•Repeat

DB Pullover Crunch

Superset 3

Split up each move how you need to finish all reps. Rest as little as possible!

You are finished with the 4 week program once complete!!!

Week 4 / Day 3

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Week 4 / Day 3

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