Name: Playbook - Nick Walker - Week 8 / Day 3 / 2.0
Uploaded: 2022-11-06T23:39:35.140Z
Duration: 65 min
Description: Week 8 / Day 3 / 2.0

Christian Atta-Darkwah

Víctor

Arjun

Some days…..you just know you’re gonna go in the gym and kill the workout. Others….not so much. Today was one of those days I was READY — I hope you are too! Push the weight, push your limit. Squeeze. Aim to have trouble walking stairs afterward. 👍🏼😊

As always, let me know if you need anything! 

⬇️⬇️⬇️

Warm Up: 5 min incline treadmill, 2 min backward walk 

Engagement
1a. Banded KB Knee Crunch (hip flexor and core work) — 2 x 15  
1b. Spider Steps 2 x 20

2. Leg Extensions — 10 x 10 

Leg Press Machine Superset
2a. Single Leg Press — 3 x 12 each
2b. Narrow Leg Press — 3 x 15
2c.  Calf Raises — 3 x 20 

3. Hip Bridge Machine  — 5 x 10 

4. Single Leg Hamstring Curl — 3 x 12 

5. Bulgarian RFE — 4 x 12 each

Engagement
1a. Banded KB Knee Crunch (hip flexor and core work) — 2 x 15  
1b. Spider Steps 2 x 20

- Hook band to low surface and around top of feet 
- Hold kettlebell overhead 
- Crunch knees in slowly and pull Kettlebell over slowly 
- Touch knees to elbows 
- Return slowly to starting position

Banded KB Knee Crunch Pullover

- High plank position
- Take one foot to outside of same side hand 
- Open hips and stretch groin and glutes
- Alternate

Spider Steps

Engagement

- 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

Leg Press Machine Superset
2a. Single Leg Press — 3 x 12 each
2b. Narrow Leg Press — 3 x 15
2c.  Calf Raises — 3 x 20

- Position foot at top and middle of machine platform 
- Push through toes 
- Work both sides

Single Leg Press

- Position both feet at top and middle of platform 
- Angle toes in slightly to target quads

Narrow Leg Press

- Position feet at very bottom of platform 
- Allow heels to stretch off of platform and push through toes to squeeze calves

Machine Calf Raise

Leg Press Machine Superset

- Descend through hips, glutes
- Push through heels to squeeze glutes at top of movement

Hip Bridge Machine

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Push back up through lateral side of foot/heel

Bulgarian DB Split Squat (RFE)

Week 8 / Day 3 / 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 8 / Day 3 / 2.0

Community

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