Name: Playbook - Chandler Nicoll - BACK & SHOULDERS
Uploaded: 2024-03-05T19:50:30.883Z
Duration: 60 min
Description: BACK & SHOULDERS

BACK & SHOULDERS upper body day!

The whole workout can be done with dumbbells if you are at home!

Core is added throughout as well

Arm Circles

Single DB Bicep Curl to Press

Lower body to ground 
Tap above 
Tap below
Bring hands back by chest
Press as doing pushup

Tap Pushups

Warm Up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Shoulder Press SS Upright Rows

Feet hip width apart 
Palms face away from body 
Hinge at hips, chest parallel to ground 
Driving elbows back close to core, squeezing shoulder blades together

Barbell Low Row

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Barbell low Row SS Inverted Row

EACH SIDE 

don’t swing the weights 
Instead grab a weight you can control 
Hold the opposite dumbbell in line with shoulder

ISO hold lat raise

Hands in line with shoulders 
Tuck hips
Wide stance with feet 
Avoid hip rotation

Palms to Elbows

Shoulders & Core

Face Pull to Row

Plank position 
Tuck hips; straight line from head to heels 
Drive hips towards heels 
Reset into plank position then straight into a push-up

Blast Off Pushups

Back & Core

Plank position 
Butt down core tight 
Drive opposite knee to opposite elbow

Cross Mountain Climbers

BACK & SHOULDERS

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

BACK & SHOULDERS

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