Name: Playbook - Nick Walker - Week 8 / Day 6
Uploaded: 2022-11-06T23:39:35.117Z
Duration: 60 min
Description: Week 8 / Day 6

Zhamoyani

Rozanne

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. 🙏🏽

Christian Atta-Darkwah

Dejan

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 8 / 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 8 / Day 6

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