Name: Playbook - Nick Walker - Week 6 / Day 6 / 2.0
Uploaded: 2022-11-06T23:39:35.090Z
Duration: 65 min
Description: Week 6 / Day 6 / 2.0

Zhamoyani

Christian Atta-Darkwah

Víctor

The best day…in my opinion. Welcome to the last day of this week of the new phase! 

The push/pull/legs split is a very common one for muscle growth and “toning up.” So with that said, trust yourself and the weights you are using and the rep schemes provided! I’ll put a note of focus next to each exercise below in parentheses. 

⬇️⬇️⬇️

Warm Up — 5 min incline walk, 2 min walk backward
Leg swings series from self care tab 

Pre Exhaustion
1a. Single Leg Extensions — 3 x 15 (light)
1b. Seated Hamstring Curl — 3 x 15 (light)

2. Leg Press — 5 x 15/12/10/10/10 (work up heavy-ish, the last three reps should be tough)

Fun
3a. Toes Elevated RDL — 4 x 12 (range of motion and squeeze)
3b. Elevated Bodyweight Reverse Lunge — 4 x 10 each (depth with knee being worked)

Isolation/Core
4a. Cable Goblet Squat — 3 x 12 (squeeze) 
4b. High to low cable chop — 3 x 12 each (range of motion, squeeze, rotation)

5. RFE DB RDL — 3 x 12 each (form, slow descent)

Pre Exhaustion
1a. Single Leg Extensions — 3 x 15 (light)
1b. Seated Hamstring Curl — 3 x 15 (light)

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

Pre Exhaustion

- Keeping your back flat against the pad, shoulders back and down and using handles to help that posture
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press

Fun
3a. Toes Elevated RDL — 4 x 12 (range of motion and squeeze)
3b. Elevated Bodyweight Reverse Lunge — 4 x 10 each (depth with knee being worked)

- Position toes on plate 
- Descend through your heels while keeping the dumbbells close to you
- Pull up through glutes

Toes Elevated RDL

- Stack two plates and position entire foot on top 
- Work one leg at a time
- Descend through back leg and let knee almost touch the ground 
- Push back up to starting position with front heel

Elevated Reverse Lunge

Isolation/Core
4a. Cable Goblet Squat — 3 x 12 (squeeze) 
4b. High to low cable chop — 3 x 12 each (range of motion, squeeze, rotation)

- Hold the cable attachment in goblet position
- Stand with feet inside shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Cable Goblet Squat

- Half kneeling position 
- Use rope attachment 
- Reach up and across — follow with eyes
- Pull down and across to hip pocket — follow with eyes

High to Low Cable Chop

Isolation/Core

- Start the exercise your back foot on top of and elevated surface 
- Come down push hips back slightly 
- Come down until both legs are at about 90 degrees 
- Push through your front leg to come up

Bulgarian RDL

Week 6 / Day 6 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

Week 1 / Day 3 / 2.0

Filippo Zappa

Man these workouts are a killer. Always manage to break a mean sweat and get a nasty pump. Absolutely loving this program

Nicole

Week 1 / Day 4 / 2.0

Week 1 / Day 5 / 2.0

Justin

That was a serious arm workout. Moments like this I wish I didn't have a 6-speed 🤪

Austin

Week 1 / Day 6 / 2.0

Charlie

Week 2 / Day 1 / 2.0

This sequence seems good so far… for some reason I wasn’t expecting a mix of every muscle group each day. 

I’ve been keeping good track of my weights from week to week, etc… and it is so weird how some days I am way weak or quite a bit stronger than the week before. My diet and time of workout is fairly consistent. 

Learning more every day/week…

James

Another great workout. Really loving this program.

Week 2 / Day 2 / 2.0

Great workout! Getting better day by day. 

Ap

Amilcar

Week 2 / Day 3 / 2.0

Can you give options/alternatives for exercises that are quite hard please? Thanks..

Week 6 / Day 6 / 2.0

Community

More workouts from Nick Walker