Name: Playbook - Chandler Nicoll - W1/D3 Upper Body & Core
Uploaded: 2024-03-02T15:28:35.637Z
Duration: 45 min
Description: W1/D3 Upper Body & Core

Yadira

Robyn

Meeks

Tiari

Alexandra

It was great. It’s so easy to follow w the timer and the workouts are so varied you don’t get bored or too tired of one thing.

Lizzy

Mayra

Ruby

You’ll be focusing more on your back & core with this workout!

Equipment: 
• Resistance Bands

Complete all four exercises before taking a 45 seconds rest 

Repeat 5 rounds

Kick one leg back 
Keep elbow close to core 
Drive hand towards hip
Squeeze shoulder blades

Band Single Arm Low Row

Hinge at Hips
Keep back straight, core tight 
Squeeze shoulder blades

Band High Row to Low Row

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Hands & Feet firm on the ground 
Lift hips into bridge 
alternate taping opposite hand opposite toe

Bridge Toe Taps

Circuit 1

Two exercises repeat back to back and then take your rest

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

Plank Toe Taps

Lay flat on belly 
Lift chest and legs off the ground 
Squeezing lower back & glutes

Supermans

Super Set

Complete all 3 exercises then take a 60 second rest

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

Walkouts

Feet hip width apart 
Sit in squat 
Bring hands to ground and jump feet to plank position 
Jump feet back and explode through toes into jump

Option: walk feet out & in

Burpees

Lay in belly
Keep legs straight & toes firm on the ground
Squeeze lower back & glutes

Back Extensions

Circuit 2

W1/D3 Upper Body & Core

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

W1/D1 Legs: Glutes & Hamstrings

W1/D2 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Just what I needed to get back into the swing of things after a fellow teacher's passing.

W1/D3 Upper Body & Core

Community

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