Name: Playbook - Chandler Nicoll - W1/D2: Full Upper Body (GYM ONLY)
Uploaded: 2023-12-31T16:45:54.630Z
Duration: 45 min
Description: W1/D2: Full Upper Body (GYM ONLY)

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

Day 2: Full Upper Body Day (GYM BASED) 

Today we are focusing on your upper body. We will hit shoulders, chest, triceps, biceps and back💪🏽 This is the gym only option. 

Make sure to stick to the given rest times to get the most out of the workout & move with purpose!

Elbows at a 45 degree angle 
Press weight overhead 
Slow on the way down

Seated Shoulder Press

Lay flat on bench 
Dumbbell at 45 degree angle 
Bringing down towards chest & driving back up 
Repeat on both sides

SA Dumbbell Chest Press

Lay flat on bench 
Dumbbells above chest, palms facing each other 
With soft elbows inhale bringing dumbbells out wide 
Exhale bringing dumbbells back above chest

Chest Flys

Chest Superset

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

Grab barbell 
Feet hip width apart 
Tuck hips & squeeze glutes 
Pull chest towards barbell

Inverted High Row

Back Superset

Supinate Grip so palms face you
Drive elbows toward core

Reverse Grip Lat Pull Down

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

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

Group

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

Walkouts

Feet wider than hip width apart 
Sit in squat 
Jump feet out into plank 
Jump feet back in 
Don’t stand up
Repeat

Pop Jacks

Conditioning burnout

W1/D2: Full Upper Body (GYM ONLY)

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Ruby

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W1/D2: Full Upper Body (GYM ONLY)

Community

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