Name: Playbook - Nick Walker - Week 5 / Day 3
Uploaded: 2022-11-06T23:39:34.993Z
Duration: 60 min
Description: Week 5 / Day 3

Alejandro

Zhamoyani

Silvester

Jai Morales

Mikel

Christian Atta-Darkwah

Not sure if I will be able to walk tomorrow..feels great 🦍🦵

Marlon de Souza

Now I won’t be able to walk the rest of the day! Great workout

Aaron

Dejan

Legs 

Superset 1
1a. Barbell Back Squat — 4 x 12
1b. Single Leg Bodyweight Hip Bridge — 4 x 12 each

Superset 2
2a. Barbell RDL — 4 x 12 
2b. DB Reverse Lunges — 4 x 10 each

Superset 3
3a. DB Goblet Squat — 3 x 15
3b. Hamstring Curl — 3 x 15

Superset 1
1a. Barbell Back Squat — 4 x 12
1b. Single Leg Bodyweight Hip Bridge — 4 x 12 each

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Lay on the ground with heel close to glutes 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Bridge

Superset 1

Superset 2
2a. Barbell RDL — 4 x 12 
2b. DB Reverse Lunges — 4 x 10 each

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell Reverse Lunge

Superset 2

Superset 3
3a. DB Goblet Squat — 3 x 15
3b. Hamstring Curl — 3 x 15

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

Superset 3

Week 5 / Day 3

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

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 2 / Day 5

Week  3 / Day 1

Week 3 / Day 2

Week 3 / Day 3

Day 4s are the hardest days of the weeks!

Week 3 / Day 4

Week 3 / Day 5

Week  4 / Day 1

This training is KILLER 🔥 feeling the pump!

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

Week 4 / Day 2

Week 4 / Day 3

Week 4 / Day 4

Starting to feel stronger on account of all the previous workouts. 👍

Week 4 / Day 5

Feeling good being back on a push pull legs split, excited to see how this goes 💪🏼

That core finisher….🥵🥵🥵. I definitely know my weakest part. 😬🤦🏻‍♂️😜🥵

Week 5 / Day 1

Duuuude, I won’t be able to do my 12oz curls later…owe!!

Week 5 / Day 2

Great workout! Loving this program. Thanks Nick!

Ryan

Feel like for the push days I'm not getting as much chest as I'd personally like but otherwise the workouts are still greatq

Week 5 / Day 4

Week 5 / Day 5

Who needs to walk…that is seriously overrated!!

Ooof my legs are done for. Killer training sesh 💪💪💪

Week 5 / Day 6

Abs and shoulders are definitely feeling it!

Week 6 / Day 1

100 leg raises = 🥵 But those chin ups….🤯🤯Still….those were better than the first time.

These new training sets are killer! Getting stronger for sure.

I can’t do chin ups 😭 how do I master these

Week 6 / Day 2

I like that this is a tougher but shorter workout than the other ones

Week 6 / Day 3

Week 6 / Day 4

Filippo Zappa

Week 6 / Day 5

Week 6 / Day 6

Week 7 / Day 1

Have not mastered the chin ups, but have made progress….

Week 7 / Day 2

Week 7 / Day 3

Week 7 / Day 4

My grip on the renegade rows hurts my palms sos

Week 7 / Day 5

Week 7 / Day 6

Rozanne

Week 8 / Day 1

Those future 12oz curls are going to hurt!

Great workout i feel the burn all over up top

Still need work on those chin ups, but otherwise felt great.

Week 8 / Day 2

Week 8 / Day 3

Week 8 / Day 4

Feels good to have finished second to last day. Do I taper down after this hybrid workout or do I go straight to hybrid 2.0?

Week 8 / Day 5

Thank you for creating this hybrid program. Having an agenda each day for two months made going to the gym that much easier. I noticed considerable transformations in my upper body and legs. I plan to move on to the 2.0 and incorporate hiit. Will there be more programs coming out? And my only disappointment with myself is not being able to do the pull up and chin up exercises very well. I appreciate how great the program was. 🙏🏽

Week 5 / Day 3

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