Name: Playbook - Chandler Nicoll - Core Challenge Day 4
Uploaded: 2024-02-18T20:31:17.792Z
Duration: 45 min
Description: Core Challenge Day 4

Upper and Core! 

Today you will be focusing on your upper body and core. Remember to choose weights that are challenge and to not speed through your exercises. You’ll see an upper body exercise paired with a core exercise this time! 

If you’re at the gym adjust as needed when it comes to machines/barbells

No rest between rounds. Just repeat for given rounds

Feet wide 
Cross over and tap opposite hand opposite toe

Standing Toe Touches

Arm Circles

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

Warm Up

Bridge Pull Overs

Start with dumbbell at chest 
Sit up using core
Then press weight overhead

Sit Up to Press

Bridge Pullover SS sit up to press

Rep is EACH ARM

Two dumbbells facing away from your body 
Bring one knee to a 90 degree angle level with hip 
Curl weights up to biceps 
Squeeze core the entire time

Balance Bicep Curls

Hands in line with shoulders 
Grab a dumbbell or item with opposite hand by crossing under your chest & pulling it over to you.

Plank Pull Through

Balance Bicep Curls SS Pull throughs

Alt. Low Row

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Alt row to row SS Hand release pushups

Hinge at your hips chest parallel to the ground 
Soft elbows
Drive dumbbells back & squeeze shoulder blades together

Reverse Flys

Back flat on ground, tuck hips
Using core sit up & tap opposite toe 
Repeat on other side

Alt. Cross Toe Touch

Hands by hips 
Extend legs out 
Crunch back in

Option: heels touch ground

Knee Tucks

Triset finisher

Core Challenge Day 4

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

Core Challenge Day 4

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