Name: Playbook - Nick Walker - Week 4 / Day 4: Lower & Core
Uploaded: 2021-09-28T20:58:16.492Z
Duration: 45 min
Description: Week 4 / Day 4: Lower & Core

Victor

I’ve been adding reps when I can. Great workout!

Scott

Good Day Coach Nick, today’s workout was a little sluggish and I felt that my energy was kinda low today. Nevertheless still pushed for completion for all exercises x3 sets except dolphin kicks was replaced by alternating bird dogs. Will rest up more, so I can perform better tomorrow 💪🏻

Total Time 24 mins 46s, total Kcal 268 and active Kcal 226. Good news was that I weighed myself today morning and realised I am 83kg now, compared to 88kg when I first started your workout program on 7 Oct/ 8 Oct 21 (The release day of your app)   

Thank you for making me sweat a hell lot through these exercises. I appreciate your efforts and will continue working towards 72kg and building more muscle and a healthier version of myself. 

Please take care and stay safe Coach Nick! Have a great weekend! ☺️🙆🏻‍♂️

Thanks,
Daron

Daron

Misael Nataren

Week 4, Day 4: Lower & Core 
At Home Athlete Program 

Lateral Step Ups - 3 x 10 each
Sumo Air Squats - 3 x 15
Decline Hip Bridge - 3 x 15
Reverse Crunch - 3 x 15
Dolphin Kicks - 3 x 10
Bicycle Crunches - 3 x 20

- Place foot on elevated surface
- Step up through heel and feel glute and quad activated 
- Drive knee to crunch your core

Lateral Step Up Knee Drive

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air Sumo Squats

- Place heels on elevated surface 
- Push through heels and squeeze glutes in air

Decline Hip Bridge

- Lay on your back
- Hands behind head or by side on the ground 
- Crunch knees in and extend back to six inches above ground

Lying Leg Crunch

- Lay on elevated surface
- Keep feet together
- Extend heels into air 
- Squeeze lower back

Dolphin Kicks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

Week 4 / Day 4: Lower & Core

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 2 / Day 1: Full Body Basics

Week 2 / Day 2: Full Body Basics

Week 2 / Day 3: Full Body Basics

👊🏼love u boy! ☝️🔥🔥🔥🔥 insane!

Week 2 / Day 4: Full Body Basics

Week 3 / Day 1: Upper Body

Awesome workout. Trying to add reps when I can.

Week 3 / Day 2: Lower & Core

Week 3 / Day 3: Upper Body

Was great! May need to fix one of the reps on the lying leg raise. Shows 153 on the last round 😵‍💫

April

Week 3 / Day 4: Lower & Core

💪🏽💪🏽💪🏽🔥🔥🔥🔥🥑🥑🥑

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

Charlene

Week 4 / Day 1: Upper Body

Good Day Coach Nick, today’s work out was manageable. Pushed for 3 sets of all, total time 29 mins 26s, total Kcal356, active 307Kcal. Definitely sweated a lot more than usual. 

Did reversed lunges slowly and felt slightly more stable than usual without knees touching the floor most of the time. 

Lateral hip dips was alright, working on form and stability. 

Squats to toe reach feels definitely easier than previously, managed to push for 20 reps for 3 sets instead of the recommended 16 reps. 

Supported single leg hip dip was tough and sometimes my toe will be off the ground. Still working on that and felt that hamstring was really tight, managed to push for completion. 

Leg lifts was alright, did the modifications with hands under my butt as recommended by you. For leg lifts, my back would occasionally be off the ground is that alright coach? 

Alternating knee taps felt slight easier than the previous time i did it. Hips was shaking a lot, will work on keeping them still and maintaining a good form. 

Overall I am satisfied with my today’s performance when i switched it up to 3 sets of everything compared to 2 sets of everything the past 2 weeks. 

Thank you Coach Nick for the workout, will continue to push for minimum 3-4 workouts a week. Have a great week ahead, stay safe and take care! Appreciate you a lot Coach Nick! God bless!

Thanks, 
Daron

Week 4 / Day 2: Lower & Core

Found it super hard today but putting it down to having tonsillitis but still perfect morning set up 👌😁

Good Day Coach Nick, today’s workout was a killer but managed to push through all 3 sets with some rest/ pause in the middle of the 2nd and 3rd set. Total time 27 mins 27s, total Kcal 383, active Kcal 337. 

Seal jacks was alright, completed without much issues only on in the midst of the 2nd and 3rd I reduced the pace a little. 

Plank reach was alright, just have to work on form and maintaining as well as locking my hips. 

Dips was alright, completed without much issues. 

Supermans were a little difficult as I have difficulty lifting my quads off the ground. But still tried to do my best. 

Beast position front raise was a killer for me as I have difficulty maintaining form and holding my body firm due to my knees and fractured toe hurting. Will have to try to improve slowly bit by bit. 

Push up to shoulder taps was alright, only in the midst of the 2nd set and 3rd set I was a little exhausted, and have to pause to catch my breath for a little. 

Coach Nick, if I would like to incorporate bicep curls into any of the workout routines how should I add them in? 

Should I do biceps curls 15 reps x4 sets prior this workout or after, and also what are some bicep/ triceps exercises that I can do on days that I do not do your workout? Last but not least what are the recommended reps and sets you would recommend me as I do not have gym access and only have 4kg and 6kg dumbbells at home. 

Thank you for the workout Coach as well as your feedbacks/ advices on how to improve form. Take care and stay safe Coach! God bless! 

Thanks,
Daron

Week 4 / Day 3: Upper Body

Great job you do working out and help me stay in shape 😉😉😉😉

Anthony

Still pap at push ups 😫 but can’t knock myself as I try 💪🏼

Week 5 / Day 1: Full Body

Great job you do you are the best work out guy I love it you have 😄😀😀

Did good tonight only took one rest time 👍🏻

Thought it was easier than the other full body workouts but not complaining at this point 🤣

Richard Plourde

Week 5 / Day 2: Full Body

Hey nick, for the mountain climbers, is each knee a rep or both knees = 1 rep?

Henry

Week 5 / Day 3: Full Body

The extra more intense reps are a struggle but I’m pushing through!

Good Day Coach Nick, today’s workout definitely was tough as it drained a hell lot of energy and motivation to push through. Motivation was also on the low side today and wanted to skip today’s workout, but still completed all 3 sets to my best ability with tons of rest in the middle to catch my breath. 

Total time 31 mins 23s with a lot of pauses to catch my breath, but managed to push through all 3 sets. Total Kcal 409, Active Kcal 356. 

I have several questions below:

1) For lateral ski jumps is it okay to go slow?

2) Alternating Pike Toe Touch was tough for me, sometimes my leg or body just gave up on me while doing the exercises. Is there any tips to help me get better with this exercise? 

3) For toe touches, must my legs be flexed and straighten? 

Other than that, most of the other exercises are alright and manageable. 

Thank you for making me sweating a hell lot and the feedbacks! I did try the air squat and twist today and it felt a lot better compared to reversed lunges and twist. I appreciate you Coach! Take care and stay safe! God bless! 🙆🏻‍♂️🙏🏻

Week 5 / Day 4: Full Body

Good Day Coach Nick, hope you are doing well! Took a 3 days break because I wasn’t feeling really motivated and exhausted. 

Today workout was alright, just had a few questions in mind. 
Total time 26 mins 08s, total 299 Kcal, active 255 Kcal. 

I feel slightly stronger when doing the male variant push up for the push up exercises and I did not modify it to having knees on the ground, which I am glad. 

1) For front lunges on the last set I felt a mild to moderate pain when bending down on both knees, is there anything that I can strengthen or look out for? 

2) For Side Crunches I felt my lower back hurting while doing it on the 2nd and 3rd set, and had to pause and do some reversed cobra stretch for my back before pushing on. Do you have any tips for this exercises or what should I be looking out for? 

3) Lastly, what are some exercises that I can do to stretch or strengthen my lower back?

Thank you for the workout Coach! Take care and stay safe! God bless! 

Thanks, 
Daron

Week 6 / Day 1: Full Body

Emmanuel

Good Day Coach, today’s workout was a horrendous had no motivation and was feeling weak with low energy levels. 

Total time 17 mins 03s, total Kcal 200, active Kcal172. Will re-attempt tomorrow, as I only did 2 sets of everything. Have a great day, take care and stay safe Coach!

Week 6 / Day 2: Full Body

The first man I love for hitting me hard ! 😂😂😂🤣 Insane right?

Easier than expected, or maybe because it’s week 6 🤣

Good Day Coach, hope you are doing well! Today’s workout was manageable total time 24mins 26s, active Kcal 234 and total 275 Kcal. 

Everything is alright except the reversed lunges with a twist and the mountain climbers. 

For reverse lunges with twist i changed it to squats with a twist and it was better as I was off balanced and my knees hurt a little. 

For mountain climbers i did it slow but right knee and upper aspect of shin hurt a little too. Will continue to monitor and will consult a doctor if needed. 

Thank you for the workout Coach! Have a great week ahead, take care and stay safe!

Week 6 / Day 3: Full Body

This was great! I really enjoyed this program! Thanks!

Good Day Coach Nick! Hope you have been doing well these days! 

Today’s workout total time 31 mins 30s, total Kcal 372 and active Kcal 319. 

Overall after this 6 weeks home athlete program did made me loss about 9kg in total from 90kg to 81kg, 8 kg more to my weight goal 🤣. Strength wise I did feel a difference in doing normal men variant push up, I feel that I was able to complete them without having knees on ground. Squats wise, I can definitely feel that i can do at least a 20-30% more compared to previous few months. 

Still struggling with push up lateral raise but will continue to work on that. Other than that, the rest was manageable with minimal issues. 

Thank you so much for your workout programs and pushing me to do better every workout. I love and appreciate you Coach Nick for the guidance as well as the encouragements! 

Since I have came to the end of the home athlete program, is there any other programs that I can try out as I am not looking to bulk up or be buff. I am just wanting to keep fit and healthy, while gaining some strength to prevent or reduce risk of my back injury acting up. 

Take care and stay safe Coach Nick! God bless! 

Yours sincerely, 
Daron

Awesome! Legs and core: RIP. What’s next?!

Week 4 / Day 4: Lower & Core

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