Name: Playbook - Chandler Nicoll - W1/D2: Back, Biceps & Core (HOME)
Uploaded: 2023-12-31T16:45:54.521Z
Duration: 45 min
Description: W1/D2: Back, Biceps & Core (HOME)

Megan

Shaylen

This kicked my butt and I loved every second.

Bethany

Ruby

Week 1 Day 2: Back, Biceps and some spicy core sprinkled in!

This is the HOME option! 

Equipment needed:
1. Resistance Bands
2. Medium weighted Household Item or dumbbell if you have

Bridge Pull Overs

If you don’t have a long band use house items or tie two small bands together

Make sure to do both sides

Resistance Band Balance Curls

Superset 1

Band Hammer Curls

Feet hip width apart 
Hinge at hips bringing chest parallel to the ground 
Head down 
Drive elbows towards your hips 
Squeezing shoulder blades together

Dumbbell Low Rows

Superset 2

Walk feet in and lean body back 
Keep core tight and relax your shoulders
Use your rear delts to pull handles or rope towards your body 
Squeezing shoulder blades together
Slow on the return

Face Pulls

Plank Position 
Tuck hips and squeeze core
Tap opposite hand opposite toe

Plank Toe Taps

Plank Kick Throughs

Conditioning Circuit

W1/D2: Back, Biceps & Core (HOME)

I love how direct you are with your videos!

applesauce7!

The Winter Challenge! Releasing Jan 10th!!

Dang...didn't realize how out of shape the holidays got me.

Lynnette

KILLER at home, fast and easy to knock out but will get your heart pumping

Miranda

Challenge Buy-In Workout💪🏽

Welcome! How to be Successful Chat during the challenge

Kassandra

That was so fun!! I haven’t had a workout that good in a while☺️

Alexis

Robyn

W1/D1: Quads & Glutes

Back to it after COVID! Started with core before leg day!

Rayanna

Mayra

My arms are sooo done after this one haha why is my phone so dang heavy???? 🙈😂

Lindsay

W1/D2: Back, Biceps & Core (GYM)

I can’t feel my arms right now 🙈 my husband did this one with me and at the end during hand release push-ups was like “I’m going to do the worm” 😂 I’m like umm nope not allowed hahah

W1/D2: Back, Biceps & Core (HOME)

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