Name: Playbook - Nick Walker - Week 7 / Day 6
Uploaded: 2022-11-06T23:39:35.082Z
Duration: 60 min
Description: Week 7 / Day 6

Christian Atta-Darkwah

Legs 

Compound Legs 
1a. Conventional Deadlift — 4 x 12
1b. DB Overhead Split Squat — 4 x 10 each

Superset 2
2a. Staggered Stance Goblet Squat — 4 x 10 each
2b. Leg Extensions — 4 x 12

Superset 3
3a. DB Sumo Deadlift — 3 x 12
3b. Single Leg Pistol Squat — 3 x 8 each

Core
4. Single Arm Farmers Carry — 3 x 50 meters each
***if you do not have a place to walk, hold for 30 seconds each arm with space between elbow and hip — don’t sag to one side!

Compound Legs 
1a. Conventional Deadlift — 4 x 12
1b. DB Overhead Split Squat — 4 x 10 each

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- Stand in a stager stance with a dumbbell held overhead on the working side 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

DB Overhead Split Squat

Compound Legs

Superset 2
2a. Staggered Stance Goblet Squat — 4 x 10 each
2b. Leg Extensions — 4 x 12

- Stand hip width apart
- Point one toe up to isolate leg on ground 
- Start with lighter weight to feel it 
- Descend back through hips / push up through heel

Staggered Stance Goblet Squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

Superset 2

Superset 3
3a. DB Sumo Deadlift — 3 x 12
3b. Single Leg Pistol Squat — 3 x 8 each

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB Sumo Deadlift

- Start with weight on one foot
- Keeping hands up for balance press hips back and lower down until your glutes touch the box, keeping the opposite leg up off the floor
- Pressing through the heel stand back up to starting
* Work both sides

Pistol Squats

Superset 3

- Hold the dumbbell by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward
- Keep space between hip and elbow 
- Don’t favor one side

Single Arm Farmers Carry

Week 7 / Day 6

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. 🥵🥵😬

Silvester

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

Jai Morales

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 6

Community

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