Name: Playbook - Chandler Nicoll - Full Body Friday
Uploaded: 2022-11-27T23:05:40.823Z
Duration: 45 min
Description: Full Body Friday

Robyn

Hello! This is the start of the “Weekly Workouts” Each week there will be a set of 4-5 new workouts uploaded for you to follow! 

Like always I love to hear about your progress and how you are liking each workout so make sure to leave comments, msg or tag me on IG or Facebook🫶🏽

Todays workout is all Full Body! You’ll hit a little bit of everything. If you don’t have access to a barbell that is OKAY! Grab dumbbells or a resistance band for those movements instead!

You’ll complete these two exercises back to back with little to no rest in between. Once you’ve done the reps for each exercise then you can take your short rest!

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Pendlay 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

Super Set 1

Just like the last two exercises you will repeat these two back to back with little to no rest in between.

Overhead Reverse Lunge

Feet are stacked 
Straight line from feet to head
Make sure hips are tucked 
Rotate at spine to your range of motion 
Obliques will feel spicy 

Option: DROP KNEE
make sure to do both sides

Side Plank Rotation

Super set 2

You will have three exercises this time, same concept. Complete each exercise with little to no rest in between. Once finished take your short rest then repeat

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Dumbbell Pause squat

Control your body on the way down 
OPTION: take out jump 

Make sure to do both legs

Single Leg Sit to Jump

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Circuit

Full Body Friday

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

Full Body Friday

Community

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