Name: Playbook - Nick Walker - Week 7 / Day 3
Uploaded: 2022-11-06T23:39:35.062Z
Duration: 60 min
Description: Week 7 / Day 3

Silvester

Jai Morales

Zhamoyani

Christian Atta-Darkwah

Dejan

Legs 

Superset 1
1a. Barbell Back Squat — 5 x 10
1b. Single Leg Bodyweight Hip Bridge — 5 x 10 each

Superset 2
2a. Barbell RDL — 5 x 10
2b. DB Reverse Lunges — 5 x 10 each

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

Superset 1
1a. Barbell Back Squat — 5 x 10
1b. Single Leg Bodyweight Hip Bridge — 5 x 10 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 — 5 x 10
2b. DB Reverse Lunges — 5 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 7 / 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

Mikel

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 7 / Day 3

Community

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