Name: Playbook - Chandler Nicoll - W1/D3: OPTIONAL Full Body Burn
Uploaded: 2024-03-02T15:28:36.054Z
Duration: 45 min
Description: W1/D3: OPTIONAL Full Body Burn

Robyn

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

Ruby

Today is your optional day! You can use it as a rest & recovery day or do the full body workout.

This all can be done at both the gym or home!

Options for home:
1. Front squats: Resistance band squats or body weight 
2. Low row: back extensions or use a resistance band
3. Oh reverse lunges: body weight 
4. RDLS : use resistance band or do body weight hip thrusts

You will be doing a lift and a core exercise back to back. Only take rest after completing all of the reps for both exercises

Option for home: resistance band squat or body weight

Pause Front Squat

Plank Toe Taps

Superset 1:

- 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 all the way back down to the floor

Barbell pendlay row

Side plank pulses

Superset 2

OH Reverse Lunge

Walkout

Superset 3

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Deadbug

Superset 4

W1/D3: OPTIONAL Full Body Burn

W1/D1 Welcome to The Summer Challenge

Mayra

W1/D1: HOME LEGS

Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

Destiny

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

W1/D2: HOME Upper Body & Cardio

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

W1/D3: OPTIONAL Full Body Burn

Community

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